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href="https://dobrodary.org/en/nordic-walking-everything-you-need-to-know/" data-wpel-link="internal">En</a></li><li class="lang-item lang-item-57 lang-item-jp"><a lang="ja" hreflang="ja" href="https://dobrodary.org/jp/11926-2/" data-wpel-link="internal">日本語</a></li><ul class="site-languages-dropdown"><li class="lang-item lang-item-2 lang-item-uk lang-item-first"><a lang="uk-UA" hreflang="uk-UA" href="https://dobrodary.org/skandynavska-khodba-vse-shcho-potribno-znaty/" data-wpel-link="internal">Укр</a></li><li class="lang-item lang-item-57 lang-item-jp"><a lang="ja" hreflang="ja" href="https://dobrodary.org/jp/11926-2/" data-wpel-link="internal">日本語</a></li></ul></ul></div><div class="site-header-button"> <a class="button button-payment" data-bs-toggle="modal" data-bs-target="#modal-payment"> <span>Donate</span> </a></div></div></div></header><main id="primary" class="site-main"><div class="container"><article class="section section-blog-item" id="post-11928" class="post-11928 post type-post status-publish format-standard has-post-thumbnail hentry category-blog-en"><div class="yoast-breadcrumbs"><span><span><a href="https://dobrodary.org/en/" data-wpel-link="internal">Home</a></span> <span class="separator">/</span> <span><a href="https://dobrodary.org/en/blog-en/" data-wpel-link="internal">Blog</a></span> <span class="separator">/</span> <span class="breadcrumb_last" aria-current="page">Nordic Walking: Everything You Need to Know</span></span></div><div class="blog-item-row"><div class="blog-item-col blog-item-col-content"><div class="entry-meta"> <span class="posted-on"><time class="entry-date published" datetime="2024-09-05T10:49:56+03:00">05.09.2024</time><time class="updated" datetime="2024-09-05T10:52:00+03:00">05.09.2024</time></span></div><div class="entry-header"><h1 class="entry-title">Nordic Walking: Everything You Need to Know</h1></div><div class="entry-content"><p>Nordic Walking is a type of physical activity that combines walking with the use of special poles, similar to ski poles. This sport originated in Finland in the late 20th century and quickly gained popularity worldwide due to its accessibility and numerous <a href="https://dobrodary.org/en/ecotourism-a-responsible-journey-to-nature/" target="_blank" rel="noreferrer noopener" data-wpel-link="internal">health benefits</a>.</p><div class="wp-block-media-text has-media-on-the-right is-stacked-on-mobile" style="grid-template-columns:auto 19%"><div class="wp-block-media-text__content"><p>Nordic Walking began as off-season training for professional skiers. Skiers used their poles while walking to stay in shape during times without snow. This idea proved so effective that in 1997, Finnish instructors Marko Kantaneva and Juha Hankala developed a technique that became the foundation for modern Nordic Walking.</p></div><figure class="wp-block-media-text__media"><img fetchpriority="high" decoding="async" width="500" height="500" src="https://dobrodary.org/wp-content/uploads/2024/09/hory_Karpat-1.gif" alt="" class="wp-image-11479 size-full"/></figure></div><p><strong>Benefits of Nordic Walking</strong></p><ul><li><strong>Improved Physical Fitness</strong><br>Nordic Walking engages up to 90% of the body’s muscles, making it an effective workout for all muscle groups, including arms, back, abs, and legs.</li><li><strong>Heart and Cardiovascular Health</strong><br>Regular Nordic Walking can reduce the risk of cardiovascular diseases, normalize blood pressure, and improve heart function.</li><li><strong>Weight Loss and Increased Endurance</strong><br>Compared to regular walking, Nordic Walking burns 20-40% more calories, which helps with weight loss and improves stamina.</li><li><strong>Low Impact on Joints</strong><br>Using poles reduces the strain on knee joints and the spine, making Nordic Walking particularly beneficial for older adults or those with joint or back problems.</li><li><strong>Improved Balance and Coordination</strong><br>The use of poles requires a specific technique and rhythm, which helps train coordination and improve balance.</li></ul><p><strong>Technique of Nordic Walking</strong></p><p>Nordic Walking involves several key elements:</p><ul><li><strong>Correct Posture</strong><br>Keep your back straight, shoulders relaxed, and gaze forward.</li><li><strong>Arm and Leg Movement</strong><br>Move naturally, swinging the right arm and left leg together, and vice versa. The movements of the arms should be wide and smooth.</li><li><strong>Pole-Ground Contact</strong><br>The poles should touch the ground at an angle, providing additional support and stability.</li><li><strong>Breathing</strong><br>Breathe deeply and evenly, synchronizing your breathing with your movements.</li></ul><p><strong>How to Choose Nordic Walking Poles</strong></p><p>Special poles are required for Nordic Walking, different from trekking poles. They are made from lightweight and durable materials (usually aluminum or carbon), have ergonomic handles, and straps or gloves for secure hand fixation. The correct length of the poles should allow your elbows to bend at a 90-degree angle when standing.</p><p><strong>How to Start Nordic Walking</strong></p><ul><li><strong>Get the Necessary Equipment</strong><br>Choose poles of the right length and quality, along with comfortable shoes and clothing.</li><li><strong>Learn the Technique</strong><br>Start by watching video tutorials or consulting with an instructor to master the correct walking technique.</li><li><strong>Start Small</strong><br>Begin with short distances and gradually increase the duration and intensity of your training.</li><li><strong>Consistency is Key</strong><br>Train several times a week to achieve the best results for your health.</li></ul><p></p><div class="wp-block-media-text is-stacked-on-mobile" style="grid-template-columns:20% auto"><figure class="wp-block-media-text__media"><img decoding="async" width="500" height="500" src="https://dobrodary.org/wp-content/uploads/2024/09/lisoterapiia-12.gif" alt="" class="wp-image-11525 size-full"/></figure><div class="wp-block-media-text__content"><p class="has-text-align-right">Nordic Walking is an excellent way to maintain physical activity at any age. Its combination of accessibility, effectiveness, and health benefits makes it popular with people all over the world. Engaging in Nordic Walking is not just a workout but also a pleasant way to spend time outdoors while improving your health.</p></div></div><div class="wp-block-group section section-gray section-posts is-layout-constrained wp-block-group-is-layout-constrained"><div class="wp-block-group__inner-container"><ul class="wp-block-latest-posts__list has-dates wp-block-latest-posts"><li><div class="wp-block-latest-posts__featured-image"><img decoding="async" width="400" height="400" src="https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-36-1-400x400.jpg" class="attachment-thumbnail size-thumbnail wp-post-image" alt="" style="max-width:150px;max-height:150px;" srcset="https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-36-1-400x400.jpg 400w, https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-36-1-150x150.jpg 150w" sizes="(max-width: 400px) 100vw, 400px" /></div><a class="wp-block-latest-posts__post-title" href="https://dobrodary.org/en/night-forest-fire-healing-a-sacred-journey-of-renewal/" data-wpel-link="internal">Night Forest Fire Healing: A Sacred Journey of Renewal</a><time datetime="2024-09-07T15:03:47+03:00" class="wp-block-latest-posts__post-date">07.09.2024</time><div class="wp-block-latest-posts__post-excerpt">In today’s fast-paced world, more people are seeking refuge in nature to find balance, tranquility, and inner peace. 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They are large metal<a class="read-more" href="https://dobrodary.org/en/carpathian-tubs-a-stress-relieving/" data-wpel-link="internal"><span>Read More</span></a></div></li><li><div class="wp-block-latest-posts__featured-image"><img loading="lazy" decoding="async" width="400" height="400" src="https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-11-1-400x400.jpg" class="attachment-thumbnail size-thumbnail wp-post-image" alt="" style="max-width:150px;max-height:150px;" srcset="https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-11-1-400x400.jpg 400w, https://dobrodary.org/wp-content/uploads/2024/08/recreation-nature-11-1-150x150.jpg 150w" sizes="(max-width: 400px) 100vw, 400px" /></div><a class="wp-block-latest-posts__post-title" href="https://dobrodary.org/en/forest-therapy-glossray/" data-wpel-link="internal">Forest therapy glossary</a><time datetime="2024-09-06T22:51:50+03:00" class="wp-block-latest-posts__post-date">06.09.2024</time><div class="wp-block-latest-posts__post-excerpt">Shinrin-yoku (forest bathing): A Japanese natural therapy that promotes physical and mental health by spending time in the forest. 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Naturopathy is a<a class="read-more" href="https://dobrodary.org/en/naturopathy-health-and-harmony-through-natural-healing/" data-wpel-link="internal"><span>Read More</span></a></div></li></ul></div></div><h2 class="wp-block-heading" id="h-"></h2><div class="wp-block-media-text alignfull has-media-on-the-right is-stacked-on-mobile is-vertically-aligned-center section section-blue section-rcenter has-white-color has-text-color has-background has-medium-font-size" style="background-color:#002a57;grid-template-columns:auto 45%"><div class="wp-block-media-text__content"><h2 class="wp-block-heading section-title has-white-color has-text-color" id="section-recreation-center">Recreation center</h2><p class="section-text has-white-color has-text-color" style="font-size:17px;line-height:1.1">In the heart of the Ukrainian Carpathians, on the territory of Dobrodary recreation center, the one will get the necessary recreational therapy and rest from the war in the most ecologically clean environment amid the sound of mountain water and unique nature</p><div class="wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex"><div class="wp-block-button section-button"><a class="wp-block-button__link has-white-background-color has-text-color has-background wp-element-button" href="https://dobrodary.org/en/our-projects/recreation-center/" style="border-radius:0px;color:#002a57" target="_blank" rel="noreferrer noopener" data-wpel-link="internal">Learn more</a></div></div></div><figure class="wp-block-media-text__media"><img loading="lazy" decoding="async" width="647" height="553" src="https://dobrodary.org/wp-content/uploads/2023/03/section-1.png" alt="" class="wp-image-230 size-full" srcset="https://dobrodary.org/wp-content/uploads/2023/03/section-1.png 647w, https://dobrodary.org/wp-content/uploads/2023/03/section-1-300x256.png 300w" sizes="(max-width: 647px) 100vw, 647px" /></figure></div></div></div></div></article><nav class="navigation post-navigation" aria-label="Posts"><h2 class="screen-reader-text">Post navigation</h2><div class="nav-links"><div class="nav-previous"><a href="https://dobrodary.org/en/shinrin-yoku-japanese-forest-therapy-for-stress-and-depression-relief/" rel="prev" data-wpel-link="internal"><span class="nav-subtitle">Previous:</span> <span class="nav-title">Shinrin-yoku: Japanese Forest Therapy for Stress and Depression Relief</span></a></div><div class="nav-next"><a href="https://dobrodary.org/en/how-to-practice-shinrin-yoku-japanese-forest-therapy/" rel="next" data-wpel-link="internal"><span class="nav-subtitle">Next:</span> <span class="nav-title">How to Practice Shinrin-Yoku – Japanese Forest Therapy</span></a></div></div></nav></div></main></div><footer id="colophon" class="site-footer"><div class="container"><div class="site-footer-info"><div class="site-footer-logo"> <a href="https://dobrodary.org/en/" class="custom-logo-link" rel="home" data-wpel-link="internal"><img src="https://dobrodary.org/wp-content/uploads/2023/03/logo-1.svg" class="custom-logo" alt="Dobrodary" decoding="async" /></a><div class="site-footer-logo-text"><p>Ukraine, holy Mother of Heroes, come down to my heart. 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