A more lively life with Nordic Walking

Nordic walking is suitable for almost everyone, including the untrained and the chronically ill. Here you will find tips on technique and equipment, as well as a suggestion for a training plan

Health insurance companies have recognized Nordic walking as a preventive measure and cover up to 80 percent of the costs for courses

© stock.adobe.com/Alexander Rochau


Arms: Swing like a pendulum loosely from the shoulder joint parallel to the body. Bend your elbows only slightly. The sticks point backwards at an angle.
Hands: When pushing off with a stick, the hand is closed. It opens when the arm swings backwards.
Posture: The upper body is slightly inclined forward with the trunk upright. The shoulder rotates against the pelvic axis.
Feet: They roll from the heel over the metatarsus to the ball of the big toe.


Material: The sticks must be light but stable and must not swing back when pushing off. The lightest and most flexible poles are made of carbon; Aluminum sticks are a little heavier and more likely to break.

Length: The formula is: height x 0.66. The loop exit is at the level of the navel when standing upright.
Hand straps: They are used to transmit power and should sit well. With them you push yourself off the floor with your wrist.

Attachments: There are rubber tips for the tips for different types of terrain. They reduce the development of noise and cushion the vibrations that occur when pushing off.


Material: It has to be light, breathable and water-repellent.
Padding: It supports and stabilizes the feet. But because the shoes often turn out a bit smaller, it's better to buy them in the late afternoon. Then the feet are bigger and wider.
Sole: Slightly rounded and non-slip, it supports the feet when rolling. In order to protect the joints and intervertebral discs, it should dampen the vibrations well when it occurs.
Insole: An individually adapted insole is recommended to support the arch of the foot and for optimal support.

Training plan

Regularity is especially important at the beginning: it is better to walk for 30 minutes three times a week than once for an hour and a half. With increasing fitness, the duration and intensity can be increased.

Orientate yourself to our training plan for the first four weeks. Then you can plan longer sessions and increase the pace.
Tip: Try out terrains with different gradients and degrees of difficulty. This increases endurance and brings variety and motivation.

week 1

Mon: 30 min walking
Di: pause
Wed: 30 min
Thu: break
Fri. 30-45 min
Sa: break
So: break

Week 2

Mo: break
Tue: 30-45 min
Wed: break
Thu: 45 min
Fr .: break
Sa: 30-45 min
So: break

Week 3

Mo: break
Tue: 45 min
Wed: break
Thu: break
Fri: 30 minutes a little faster
Sa: break
Sun: 45 min

Week 4

Mo: break
Tue: 45 minutes a little faster
Wed: break
Thu: 45-60 min
Friday break
Sa: 45 minutes a little faster
So: break


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Heart rate

If you want to walk effectively and gently, you should use a heart rate monitor and train with a pulse rate that corresponds to your fitness level. The optimal training heart rate is calculated as follows:

(220 - age - resting heart rate) x factor for training level * + resting heart rate.
(* 0.5 = not trained; 0.6 = little trained; 0.7 = well trained)

Tip: Anyone who has not been physically active for a long time should be examined by a doctor before starting training. This is especially true for patients with chronic illnesses.


Nordic walking is more effective than walking without sticks and activates around 90 percent of all muscles. The arm-stick work also stresses the upper body, tensions in the shoulder and neck area are released, the supporting muscles of the trunk are strengthened.
Tip: Nordic walking is the ideal endurance sport for the untrained and overweight as well as for back and joint problems: Supporting yourself on sticks relieves the spine, knees and feet.

Health insurance companies have recognized Nordic walking as a preventive measure and cover up to 80 percent of the costs for courses. You can get addresses of qualified trainers from your cash register or from the German Nordic Walking and Prevention Association at www.dnv-online.de