RESEARCH | INWA

the scientific foundations of nordic walking

At INWA, our education program is built on strong scientific research demonstrating the numerous benefits of Nordic Walking for fitness, rehabilitation, and chronic disease management.

Studies show that Nordic Walking enhances cardiovascular health, improves muscular endurance, and increases energy expenditure significantly more than regular walking. Biomechanical analysis reveals that it reduces joint stress, supports better posture, and promotes overall movement efficiency.

Nordic Walking is a highly effective, accessible, and holistic exercise for people of all fitness levels.

The INWA Science and Research Committee maintains an extensive database of peer-reviewed scientific studies, ensuring our methods are backed by the latest research. INWA members have full access to this extensive research database. Below is a summary of key evidence highlighting the benefits of Nordic Walking for chronic conditions:

BUILD FITNESS

Nordic Walking is a full-body, low-impact exercise that burns more calories than regular walking, improves cardiovascular fitness, and strengthens muscles in the arms, core, and legs.

This joint-friendly activity also enhances balance, coordination, and posture, making it suitable for all ages and fitness levels. Plus, walking outdoors boosts mental well-being and reduces stress—making Nordic Walking a fun and effective way to stay fit and feel great.

Full Body Workout

The poles act to engage your upper body muscles in the arms, shoulders, chest, and back.
Nordic Walking uses up to 90% of your muscles compared to 50% in regular walking.

Improved Muscle Tone & Strength

Strengthens the arms and shoulders.
Builds core strength
Works the muscles of legs in particular the glutes.

Increased Calorie Burn

Activation of the upper body muscles boosts calorie burn by 20–46% compared to regular walking.

Nordic Walking is an effective tool for weight management.

Better Posture

Pushing down and back through the poles pulls the body forwards and up.
Postural muscles are activated and strengthened.

Cardiovascular Health

Improves aerobic fitness and cardiovascular endurance
Similar impact on heart health to light jogging.

Better Coordination & Balance

Coordination, proprioception and balance are enhanced
Incorporating warm up exercises and stretches challenge and develop balance

Joint Friendly Exercise

Low impact exercises
Stimulates bones and joints

Mindful & De-stressing

Release endorphins that help to reduce stress and improve mood
Exercising outdoors boosts mental well-being

Builds Endurance

Intensity can be built gradually
Suitable for athletes and competition

chronic conditions

Nordic Walking offers significant benefits for individuals with Parkinson’s, diabetes, and those recovering from breast cancer. By engaging the upper-body muscles more than standard walking, it improves balance and helps reduce the risk of falls, especially in older adults.

Beyond physical health, research also highlights Nordic Walking’s positive impact on mental well-being—helping to reduce depression, boost mood, and enhance social interaction.

Current research identifies these nine long-term health conditions with the strongest evidence supporting the benefits of Nordic Walking:

Parkinson's Disease

Improves balance, gait, and mobility.
Reduces risk of falls and enhances quality of life.

Nordic Walking for osteoporosis and joint issues

Osteoarthritis & Joint Conditions

Reduces knee and hip joint stress compared to normal walking.
Strengthens muscles supporting the joints, improving mobility.

Nordic Walking for cardiovascular fitness

Cardiovascular Disease

Lowers blood pressure and improves heart function.
Enhances aerobic capacity and circulation.

Nordic Walking for lung conditions and COPD

COPD & Lung Conditions

Increases oxygen uptake and endurance.
Supports pulmonary rehabilitation by enhancing lung capacity.

Type 2 Diabetes

Improves insulin sensitivity and blood glucose control.
Aids in weight management and reduces cardiovascular risk.

Nordic Walking to help people recover from breast cancer

Breast cancer recovery & Lymphedema

Helps reduce upper limb swelling post-mastectomy.
Improves physical function and fatigue levels.

Obesity

& Metabolic Syndrome

Burns more calories than regular walking.
Enhances muscle engagement and fat metabolism.

Depression &
Mental Health

Boosts mood and reduces symptoms of anxiety and depression.
Encourages social interaction, reducing loneliness.

Multiple Sclerosis

Enhances coordination.
Helps with fatigue management

Research references:

Athwale, R. M., & Shukla, M. P. (2024). Effect of supervised nordic walking on glycemic control and maximal aerobic capacity in patients with type 2 diabetes mellitus: A randomised controlled

trial. European Journal of Physiotherapy, 1-6.

https://doi.org/10.1080/21679169.2024.2354199

Baek, S., & Ha, Y. (2020). Estimation of energy expenditure of nordic walking: A crossover trial.

https://doi.org/10.21203/rs.3.rs-49475/v1

Bieler, T., Siersma, V., Magnusson, S. P., Kjaer, M., Christensen, H. E., & Beyer, N. (2016). In hip osteoarthritis, nordic walking is superior to strength training and home‐based exercise for improving function. Scandinavian Journal of Medicine & Science in Sports, 27(8), 873-886.

https://doi.org/10.1111/sms.12694

Breyer, M., Breyer-Kohansal, R., Funk, G., Dornhofer, N., Spruit, M. A., Wouters, E. F. Burghuber, O. C., & Hartl, S. (2010). Nordic walking improves daily physical activities in COPD: A randomised controlled trial. Respiratory Research, 11(1).

https://doi.org/10.1186/1465-9921-11-112

Ginoux, C., Legrand, F., Herring, M., Bin Abdullah, M. F., & Stubbs, B. (2023). Depression alleviated nordic walking, but the optimal length of training was influenced by initial depression severity. https://doi.org/10.31219/osf.io/me65v

Liu, Y., Xie, W., & Ossowski, Z. (2022). The effects of nordic walking on health in adults: A systematic review. Journal of Education, Health and Sport, 13(1), 188-196.

https://doi.org/10.12775/jehs.2023.13.01.028

Mathieson, S., & Lin, C. C. (2014). Health benefits of nordic walking; a systematic review. British Journal of Sports Medicine, 48(21), 1577-1578. https://doi.org/10.1136/bjsports-2013-093294

Monteiro, E., Franzoni, L., Cubillos, D., De Oliveira Fagundes, A., Carvalho, A., Oliveira, H., Pantoja, P.Schuch, F., Rieder, C., Martinez, F., & Peyré‐Tartaruga, L. (2016). Effects of nordic walking training on functional parameters in Parkinson's disease: A randomised controlled clinical trial. Scandinavian Journal of Medicine & Science in Sports, 27(3), 351-358.

https://doi.org/10.1111/sms.12652

Pellegrini, B., Boccia, G., Zoppirolli, C., Rosa, R., Stella, F., Bortolan, L., Rainoldi, A., & Schena, F. (2018). Muscular and metabolic responses to different nordic walking techniques, when style matters. PLOS ONE, 13(4), e0195438.

https://doi.org/10.1371/journal.pone.0195438

Reed, J. L., Terada, T., Cotie, L. M., Tulloch, H. E., Leenen, F. H., Mistura, M., Hans, H., Wang, H.,Vidal-Almela, S., Reid, R. D., & Pipe, A. L. (2022). The effects of high-intensity interval training, nordic walking and moderate-to-vigorous intensity continuous training on functional capacity, depression and quality of life in patients with coronary artery disease enrolled in cardiac rehabilitation: A randomized controlled trial (CRX study). Progress in Cardiovascular Diseases, 70, 73-83.

https://doi.org/10.1016/j.pcad.2021.07.002

Runenko, S. D., Achkasov, E. E., Volodina, K. A., Zhukovskaya, A. V., Mushkambarov, N. N., & Butko, D. Y. (2020). Nordic walking as an effective physical activity for weight loss among overweight young adults in high schools. The Journal of Sports Medicine and Physical Fitness, 60(2).

https://doi.org/10.23736/s0022-4707.19.10093-x

Salse‐Batán, J., Sanchez‐Lastra, M. A., Suarez‐Iglesias, D., Varela, S., & Ayán, C. (2022). Effects of nordic walking in people with Parkinson's disease: A systematic review and meta‐analysis. Health & Social Care in the Community, 30(5).

https://doi.org/10.1111/hsc.13842

Sentinelli, F., La Cava, V., Serpe, R., Boi, A., Incani, M., Manconi, E., Solinas, A., Cossu, E., Lenzi, A., & Baroni, M. (2015). Positive effects of nordic walking on anthropometric and metabolic variables in women with type 2 diabetes mellitus. Science & Sports, 30(1), 25-32.

https://doi.org/10.1016/j.scispo.2014.10.005

Silverberg, D. S., & Prejserowicz, A. (2018). Nordic walking can reduce back, hip and knee pain while walking but is rarely utilized as a form of treatment for these conditions by health professionals. International Journal of Neurorehabilitation, 05(02).

https://doi.org/10.4172/2376-0281.1000312

Song, M., Yoo, Y., Choi, C., & Kim, N. (2013). Effects of nordic walking on body composition, muscle strength, and lipid profile in elderly women. Asian Nursing Research, 7(1), 1-7.

https://doi.org/10.1016/j.anr.2012.11.001

Sánchez‐Lastra, M. A., Torres, J., Martínez‐Lemos, I., & Ayán, C. (2019). Nordic walking for women with breast cancer: A systematic review. European Journal of Cancer Care, 28(6).

https://doi.org/10.1111/ecc.13130

Tschentscher, M., Niederseer, D., & Niebauer, J. (2013). Health benefits of nordic walking. American Journal of Preventive Medicine, 44(1), 76-84. https://doi.org/10.1016/j.amepre.2012.09.043

Van Sluijs, E. M., Ekelund, U., Crochemore-Silva, I., Guthold, R., Ha, A., Lubans, D., Oyeyemi, A. L. Ding, D., & Katzmarzyk, P. T. (2021). Physical activity behaviours in adolescence: Current evidence and opportunities for intervention. The Lancet, 398(10298), 429-442.

https://doi.org/10.1016/s0140-6736(21)01259-9

Vuckovic, M., Bazdaric, K., Salibasic, A., Loncar, V., Slivsek, G., Segulja, S., & Sorta-Bilajac Turina, I. (2024). Effects of nordic walking on functional capacity of women cohort with breast cancer. Current Oncology, 31(6), 2974-2984.

https://doi.org/10.3390/curroncol31060226