Physical activity, including Nordic walking, plays a vital role in maintaining and improving heart health. While traditional walking is widely recommended for its cardiovascular benefits, recent studies suggest that Nordic walking, a full-body workout that incorporates the use of poles, can offer additional advantages specifically for heart health. Experts argue that Nordic walking can provide a more efficient and effective way to enhance heart health. In this article, we explore the benefits of Nordic walking and its impact on cardiovascular wellness.

Benefits of Nordic Walking for Heart Health:

Increased Cardiovascular Endurance:

According to a study published in the Journal of Science and Medicine in Sport, Nordic walking has been found to improve cardiovascular endurance by increasing heart rate and oxygen consumption compared to traditional walking. The use of poles engages the upper body muscles, leading to increased energy expenditure and improved heart function.

Increased Cardiovascular Endurance

Enhanced Cardiovascular Fitness:

Research conducted by the University of Jyväskylä in Finland found that Nordic walking improves cardiorespiratory fitness in older individuals, reducing the risk of cardiovascular diseases. The study revealed that participants who engaged in regular Nordic walking experienced significant improvements in blood pressure, cholesterol levels, and insulin sensitivity.

Increased Calorie Burn:

Nordic walking has been shown to burn more calories compared to regular walking. Studies have demonstrated that individuals engaging in Nordic walking can increase their energy expenditure by up to 46%, making it an effective way to manage weight and reduce the risk of heart diseases associated with obesity.

Reduced Strain on Joints:

The use of poles in Nordic walking helps distribute the impact of walking more evenly throughout the body, reducing strain on the lower body joints. This makes it an ideal exercise option for individuals with joint issues or those recovering from injuries, as it puts less stress on the knees, ankles, and hips compared to activities such as running or high-impact sports.

Reduced Strain on Joints

Diverse Perspectives:

  1. Dr. John Williams, Chief of Cardiology at Northwestern Medicine Regional Medical Group, states, “Nordic walking offers a unique way to engage multiple muscle groups and increase aerobic capacity simultaneously. This full-body exercise places less stress on joints while providing a substantial cardiovascular workout.”
  2. However, it’s essential to bear in mind that Nordic walking may not be suitable for everyone. Individuals with specific health conditions or mobility issues should consult with their healthcare professionals before starting any exercise regimen, including Nordic walking.


Nordic walking offers a promising avenue for improving heart health and overall fitness. By engaging the upper body, increasing cardiovascular endurance, burning calories, and reducing strain on joints, this unique exercise form provides an effective way to enhance cardiovascular wellness. As always, individuals should consult with healthcare professionals to determine the most suitable exercise regimen for their specific health profile.


  1. Mayo Clinic, Nordic Walking: Pole Pushing Burns More Calories, Helps with Stability
  2. Harvard Health Publishing, Take a Nordic walk