Nordic Walking Research

Nordic Walking: Evidence-Based Benefits & Technique

Nordic Walking is more than walking with poles—it’s a full-body workout proven to deliver superior health benefits. Below we summarise key research and explain why technique matters.

 Nordic Walking vs. Regular Walking

Compared to ordinary walking, Nordic Walking:

Engages up to 90% of muscles—versus around 50% in regular walking

Burns up to 20% more calories at the same speed

Improves cardiovascular fitness, upper-body strength, core stability, and posture

A pivotal study by Takeshima et al. (2013) revealed that older adults using Nordic Walking improved upper-body strength and endurance more than those doing conventional walking or resistance routines. en.wikipedia.org

Technique Matters—And Style Makes a Difference

Proper technique isn’t optional—it determines how much you get from Nordic Walking.

A key study led by Barbara Pellegrini (PLOS ONE, 2018) compared Nordic Walking performed with correct technique against several common errors:

“Any deviation from the instructor-taught style led to lower muscle activation and metabolic response—but even incorrect poling beat regular walking.” en.wikipedia.org+5pubmed.ncbi.nlm.nih.gov+5researchgate.net+5

This research underlines:

Technique taught by trained instructors (like INWA-certified ones) optimises results

Faulty movement reduces your benefits significantly

Why Technique Matters – And Why INWA Leads the Way

Not all Nordic Walking is equal — the way you walk matters.

A key study by Dr Barbara Pellegrini demonstrated that only the correct application of the INWA 10-Step Method led to the highest levels of muscle activation and cardiovascular benefit.

“Muscular and metabolic responses to different Nordic Walking techniques clearly show that when technique is compromised, the benefits are reduced. The INWA method produced the most effective results.”
(Pellegrini et al., 2018 – PLOS ONE)
Read the full paper

Even walking with poles using incorrect technique was better than walking without poles — but only the INWA technique maximised benefits across the whole body.

This is why British Nordic Walking only trains instructors to deliver the INWA 10-Step Method, ensuring walkers gain the full physical and therapeutic advantages Nordic Walking offers.

Supporting Health Across Conditions

Research consistently shows Nordic Walking benefits for several conditions:

Cardiovascular disease – significant improvements in endurance

COPD and respiratory conditions – better lung function and exercise capacity

Parkinson’s disease – enhanced balance, gait, and neural activation

Cancer recovery & lymphoedema – improved strength, lymph flow, and fatigue

Osteoporosis – bone-strengthening benefits without high-impact stress

Want to Explore Further?

For more in-depth, peer-reviewed studies, including biomechanics and clinical trials, visit the INWA Research Hub—your gateway to the latest international evidence.

Summary

Benefit Nordic vs Walking Training Need
Full-body muscle use ✅ Up to 90% Requires correct technique
Calorie burn ✅ 20% more Best with taught style
Health improvements ✅ Across conditions With structured training
Technique standard — Use INWA 10‑Step Method

Final Word

Nordic Walking offers real, measurable health benefits—especially when done with proper technique. To ensure you're getting the most from your sessions, we strongly recommend training with  INWA-certified instructors who teach the proven 10‑Step Method.


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