Nordic walking in the Moscow region

Nordic walking is an ideal way to combine active recreation, health care and enjoyment of nature. Originating from Finland in the 1930s, where it originated as a summer workout for skiers, this type of physical activity has gained popularity around the world due to its simplicity, accessibility and incredible benefits. Suitable for people of all ages and abilities - from young to old, from beginners to experienced hikers. In this article we will tell you why you should try Nordic walking, how to start correctly, avoid mistakes and make training as effective as possible.

What is Nordic walking?

Scandinavian (or Nordic) walking is walking using special poles that resemble ski poles. They help to engage not only the legs, but also the muscles of the upper body, making the workout comprehensive. Unlike regular walking, Nordic walking activates up to 90% of the muscles, providing a gentle but effective load on the body. This is an ideal choice for those who want to stay active without risking joints or excessive fatigue.

Walking with poles in the fresh air, especially surrounded by forests, fields or rivers, not only strengthens the body, but also lifts your spirits, relieves stress and energizes you. Today it is not only fitness, but also a sport with competitions at distances from 3 km to marathon.

The benefits of Nordic walking

Nordic walking is more than just a walk. It brings tangible health benefits:

• Complex load: engages the muscles of the legs, arms, back, shoulders and abs, providing an even workout. Research shows that it increases oxygen consumption by 46% compared to normal walking.
• Gentle on joints: poles reduce stress on the knees, hips and spine by 30%, making walking safe even for older people or those recovering from injuries.
• Cardio effect: increases heart rate, improves heart and lung function, strengthens blood vessels. Helps normalize blood pressure, lower blood sugar and prevent strokes.
• Burning calories: By recruiting more muscles, you burn more calories—up to 500 per hour—which helps with weight control and combating physical inactivity.
• Improved posture: proper technique aligns the spine, eliminates slouching and develops coordination. Useful for the prevention of osteoporosis and sarcopenia.
• Psychological comfort: Walking in nature reduces stress levels, improves sleep and improves mood. This is a great anti-stress ritual, especially in a group.

Nordic walking is recommended for rehabilitation after surgery, for diseases of the musculoskeletal system, diabetes and cardiovascular problems. It also boosts immunity and helps eliminate toxins.

How to get started: tips for beginners

Getting started with Nordic walking is easy if you follow a few simple steps:

1. Choose the right sticks:

• The length of the poles is calculated by the formula: your height (in cm) × 0.68 for fitness level. For rehabilitation or the elderly - height × 0.6; for athletes - height × 0.7.
• It is better to choose telescopic poles that can be adjusted. Opt for carbon or aluminum models from brands like Leki, Exel or Gabel - they are lightweight and shock absorbent.
• Pay attention to the comfortable handles with lanyards (half-gloves) and replaceable tips: spikes for the ground, rubber “shoes” for asphalt.

• Walk naturally, as if you were walking normally. When the right leg goes forward, the left arm with the stick moves forward, and vice versa (opposite movement).
• Place the stick at an angle of 45° to the ground, pushing slightly from your shoulder, not from your elbow. The arm should be straight back and the grip should be relaxed (use a lanyard to avoid squeezing the handle).
• Lean your body forward slightly, keep your back straight and your elbows slightly bent. Breathe evenly: inhale for 2 steps, exhale for 3 (or 2:4 for comfort).
• Breathe through your nose as you inhale and through your mouth as you exhale for better oxygenation.

• The first walks can last 20–30 minutes. Gradually increase the time to 40–60 minutes and the distance to 4–6 km.
• Exercise 3-5 times a week for sustainable results. For weight loss - at least 40 minutes at a moderate pace.

• Shoes: Cushioned sneakers with ridged soles for stability.
• Clothes: comfortable, breathable, weather-appropriate. In the cold - multi-layered, in the heat - light. For long walks, use compression clothing to provide muscle support.
• Accessories: gloves to protect your hands and a backpack for water and snacks.

• Before walking, stretch your joints (rotate your shoulders, knees, wrists) for 5-10 minutes.
• After your workout, do some gentle stretching (calves, thighs, back, shoulders) for 3-5 minutes to relax your muscles and speed up recovery.

Common mistakes and how to avoid them

To make your training effective and safe, avoid common mistakes made by beginners:

• Improper synchronization: Move your arms and legs in opposite directions as you would when walking naturally to maintain balance.
• Grip is too strong: Don't squeeze the handle - use a lanyard to relax your hand.
• Incorrect pole angle: Place it at 45° rather than vertical for effective pushing.
• No warm-up: Always prepare your body to avoid injury.
• Poles that are too long/short: Make sure your elbow is bent at 90° in a vertical position.
• Forward Bend: Keep your posture straight so as not to put strain on your lower back.

Record yourself on video for self-monitoring or start with an instructor to quickly correct mistakes.

Route selection

The best Nordic walking routes are nature trails with flat or slightly rough terrain. Forest paths, river or lake banks, and parks are ideal places where fresh air and beautiful scenery enhance the effect of your workout. Avoid busy roads and paved trails to minimize stress on your joints and enjoy nature. For variety, try hills (5% incline burns 50% more calories) or soft surfaces like snow or sand.

Helpful tips for a comfortable workout

• Drink water: Carry a bottle of water or herbal tea with you to stay hydrated. Drink before and after your walk.
• Listen to your body: If you feel tired or uncomfortable, slow down or take a break. Monitor your heart rate to control intensity.
• Go in a group: working out with friends or a group will make the process more fun and motivate you not to miss classes. Join clubs for social outings and excursions.
• Use a tracker: a fitness bracelet or app will help you track your distance, calories and progress. For advanced people - interval training: 5 minutes of moderate pace + 1-2 minutes of acceleration.
• Seasonal considerations: in summer, choose morning or evening hours to avoid the heat; in winter - warm clothes and spiked tips for snow.
• Combine: alternate with a bath or massage to restore muscles.

Contraindications

Nordic walking is considered a safe activity, but check with your doctor before starting if you have:

• Acute diseases of the joints or spine.
• Cardiovascular problems in the acute stage.
• Recent injuries or surgeries.

If you feel pain or extreme fatigue while walking, reduce your exercise and consult a specialist.

Why is it worth a try?

Nordic walking is not just a sport, but a lifestyle. It does not require expensive equipment, complex training or a gym membership. All you need is a pair of poles, comfortable shoes and the desire to move. Walking in nature will help you improve your health, recharge your energy and discover the beauty of the world around you. It's the perfect way to add activity into your life, especially if you're tired of your routine or want to get a gentle start on your fitness journey. In Russia it is officially recognized as a sport, with growing competitions and school programs.

Nordic walking at Ecorancho in the Moscow region

Immerse yourself in the world of Nordic walking with Ecorancho! Our recreation center in the Moscow region is surrounded by picturesque forests and rivers, creating ideal conditions for walking with sticks. Clean air, silence and nature trails will help you relax and get the most out of your training.

We offer Nordic walking poles for rent, suitable for any height.

After your walk, you can relax in our Russian wood-fired bathhouse with a view terrace or enjoy a massage to restore your muscles.