Walking is a go-to exercise for many people, thanks to its convenience, flexibility, and budget-friendly nature. A popular variation of this classic workout is "Nordic walking," which incorporates poles to transform your cardio session into a full-body workout. Similar to the motion of cross-country skiing, Nordic walking engages your upper body as you push yourself along with poles, whether on pavement or a trail.
But which exercise is more effective for weight loss? We’ve explored the benefits of both to help you decide which might be the better choice for reaching your calorie-burning goals. Here's what we found.
Nordic Walking vs. Walking: Which Is Better for Weight Loss?
While both are low-impact exercises, Nordic walking sets itself apart by incorporating walking poles, which significantly boosts muscle engagement, activates the upper body, and increases calorie burn. In fact, research shows that Nordic walking results in greater calorie expenditure and higher oxygen consumption compared to regular walking.
Nordic walking turns out to be the better option for burning calories. The use of poles helps you walk faster, leading to greater calorie burn. Plus, walking poles provide extra benefits—they reduce the risk of falling, alleviate lower limb pain, strengthen the upper body and core, and enhance cardiovascular health.
The Benefits of Nordic Walking
Nordic walking originated in Finland in the early 20th century as a way for cross-country skiers to train during the off-season. This workout engages your entire body, offering a well-rounded exercise routine.
"Because it's a full-body workout, Nordic walking enhances cardio fitness and increases calorie burn," says Ronny Garcia, CPT, of Blink Fitness.
That said, traditional walking still has a valuable place in your fitness regimen. "Walking is a great low-impact exercise," Garcia emphasizes. "It can improve cardiovascular health, lower blood pressure, and assist with weight management."
Both regular walking and Nordic walking offer excellent cardio benefits. However, if weight loss is your primary goal, Garcia suggests prioritizing Nordic walking.
"By using poles, Nordic walking engages upper-body muscles far more than regular walking, resulting in higher calorie burn," he explains. "The use of poles makes it a more holistic and demanding workout, elevating the heart rate and improving muscle tone through full-body engagement."