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Nordic Walking: An Introduction

When you hear the words Nordic Walking, what springs to mind? Cold weather or snowy mountain hiking? Cross-country skiing in Scandinavia? Walking in the Alps with poles … but are they ski poles, regular walking poles or something different?

Well, it IS walking with poles – specially designed ones – but you definitely don’t need to be up a mountain! Nordic Walking combines basic walking with core and upper body conditioning. It’s an all-over workout which can be done pretty much anywhere, either in a group or on your own. And if you’re living with or beyond cancer and looking for a safe, gentle, sociable form of exercise then Nordic Walking could be the answer.

Chief Executive of British Nordic Walking Catherine Hughes has taught Nordic Walking for almost 20 years and is passionate about spreading the word. “People come along because they want to get more active. What keeps them coming is that they’ve met other people and they’ve enjoyed the camaraderie. They like to have that time in their diary where they’ve given themselves permission to move”.

People of all ages and abilities join Nordic Walking groups to walk together in nature and enjoy the physical and mental health benefits of being active. “Everyone goes at their own pace – some people like to push themselves, others just do it gently”, says Catherine. “What’s wonderful is it’s suitable for those living with and beyond cancer and is flexible for starting wherever you are on your cancer journey”.

The specially-designed poles (which can be used on grass, beach or tarmac) aren’t actually for balance. “They’re for pushing you along with a swinging arm motion”, Catherine explains. “You’re actually using your whole body as you move so it’s a great workout. People generally benefit from a lesson or two, to help them get the hang of the movement but it’s not hard to master it at all. All instructors will lend you poles to begin with so you can see if you like it. Learning the proper technique makes it all much easier, especially for those in chronic pain”. 

More than 10 million people globally participate in Nordic Walking. There are numerous Nordic Walking groups across the UK and it’s growing in popularity as an accessible pastime. It’s been described as “Pilates with poles” because it can help so much with posture. Arms, back and legs are all getting a workout and it’s seen as particularly beneficial for those with breast cancer.

When Maxine Robbins went through treatment for breast cancer she was at risk of osteoporosis and now has left arm lymphoedema. “I was introduced to Nordic Walking a couple of years ago and discovered that it was a fantastic full body workout”, says Maxine. “Using the poles has really improved my lymphoedema and the weight bearing exercise is keeping my bones strong. I found MOVE Against Cancer’s 5k Your Way at Forest Rec, Nottingham soon afterwards, I was delighted to discover such a supportive group. I have met so many people there and feel very much part of the 5KYW community. They all know that there are a couple of us who Nordic Walk each time and we are often asked about the benefits for those with cancer. As a physiotherapist I know how good Nordic Walking is for many long term conditions and the strong evidence for its use in people with or recovering from cancer of all types”.

Maxine became a British Nordic Walking instructor last summer and since then has been keen to share her passion for the activity. “My aim is to introduce many more with cancer to Nordic Walking and grow the numbers Nordic Walking at 5k Your Way”. Plans for a Nordic Walking/5k Your Way pilot project involving Nottingham University Hospitals, British Nordic Walking, MOVE Against Cancer and the Nottingham 5k Your Way group are already underway. Watch this space!

“We love seeing people take up Nordic Walking and we’re really keen to encourage those who are living with and beyond cancer to give it a try”, says Catherine. “It’s about bringing people on a journey”.

If you’d like to have a go please contact your local INWA instructor at https://britishnordicwalking.org.uk/apps/store-locator. All instructors provide poles to use in class.