Walking is the most fundamental form of exercise for longevity. For millennia, it was a one-trick pony for getting where you needed to go.
More recently, walking has gotten an upgrade 💪. Take rucking and walking with a weighted vest, dubbed a ‘best-kept secret’ for healthy aging.
But is it time to put down the vest and pick up poles?
🎿 Nordic walking—basically rhythmically walking with poles—is simple and uncomplicated, but it is quickly gaining favor in the US fitness industry. And the longevity benefits are numerous, with the poles compounding the benefits of walking while adding a different type of healthy stress than weighted vests.
It's not a question of which is better. 🤝 It's about what kind of stress your body needs, and where does the science stand?
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Two kinds of stress, two types of strength
One approach loads your joints. The other affects your heart. Both contribute to healthy, functional aging.
Weighted vests add external load to your walk. 🎒 The resistance stresses bones, joints, and muscles, forcing them to adapt. The weight makes your body work harder, and it makes you burn more calories, says Sarah Eby, MD, PhD, a sports medicine specialist with Mass General Brigham.
It theoretically makes sense. Stressing joints can help protect against bone density loss. But research on wearing a weighted vest while walking to increase bone density remains largely anecdotal and mixed.
Nordic walking stresses your body differently. Using poles reduces stress on joints, but it adds stress to your cardiovascular system. 🫀
Numerous studies demonstrate substantial heart health benefits, including lower blood pressure, improved cholesterol levels, and enhanced oxygen efficiency. 🔥 And beyond fat and weight loss in older adults, one study found that it may be ‘clinically superior’ to HIIT training for improving heart function in patients with heart disease.
Don’t be fooled, though. It can still be a strength-building workout.
Nordic walking can engage an estimated 90% of key muscle groups, 💥 including core, back, chest, arms, glutes, and legs, according to the American Nordic Walking Association.
It also trains grip strength, a powerful predictor of lifespan linked to lower risk of frailty, hip fractures, osteoporosis, and type 2 diabetes.
Speed: the heart helper ⚡️
Speed matters for walking. Speed matters for longevity.
Just 15 minutes of fast walking daily may reduce premature death by 20%, ⏱️📉 based on a review in the American Journal of Preventive Medicine. (If you can sing while walking, you're not going fast enough.)
Walking in a lightweight vest can boost heart rate and have cardiovascular benefits, 🔥 but you lose muscle-building resistance if you go too light.
But go too heavy? The vest slows you down. Even a 10% additional weight reduces walking speed, and it might have fewer heart-health benefits.
🚀 In Nordic walking, poles add propulsion and thus increase walking speed. Nordic walkers can burn 20% more calories than regular walkers, on average, and one study even claims they can burn 67% more calories.
“You’re essentially turning your entire body into a calorie-burning machine,” says Trond Nyland, CEO of Fynd and a functional fitness expert, in the New York Post.
The speed increases heart rate, which may improve heart rate variability, one of the most important markers for heart health. 🔄 High HRV means your heart can handle sudden and intense changes in heart rate, and it’s a sign of cardiovascular strength.
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Joint stress: A deciding factor
Joint stress is important for healthy bones. That’s why aging experts recommend jumping every day (even for osteoporosis), and it’s one of the perks of weighted vests. 🦴🔁
Nordic walking doesn’t have this same skeletal impact. But what it lacks in physical stress might be made up for in duration⏳.
🛣️ Poles make walking feel easier because they absorb some of the shock from taking a step, explains Nordic walking champion Karen Rocco in SELF.
Your weight also gets distributed between your arms and legs. That reduces stress on the lower joints, and it possibly alleviates lower back pain—although clinical studies don’t show a huge difference compared to traditional walking.
🦵Happy knees! Nordic walking can reduce knee joint stress by 30%, and it may be less stressful than traditional walking. Especially downhill.
But at the end of the day, you’re more likely to walk for longer if your joints feel good, making it an effective cardiovascular workout for all ages.
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Why Nordic fitness is trending
The Nordic approach emphasizes balance, year-round outdoor activity, and just the right amount of effort (Langon, in Swedish).
🌲 Cultural shift: Nordic fitness is inspiring a reframe around movement—functional, full-body, balanced, connected to nature.
😊 Happiness: Nordic people consistently rank among the world's happiest. “In a way, the shift [toward Nordic fitness] makes perfect sense given the region’s reputation for being home to some of the world’s healthiest—and happiest—countries,” according to a new trend-watch article in SELF.
🔬 Emerging science: Sauna and other Scandinavian wellness rituals have emerged as science-backed practices for long-term heart health.
🔑 The Key Takeaway
Nordic walking is a functional practice that adds speed, calorie burn, stamina, and strength. 💥 But it’s not weight vs. poles. It’s “what kind of stress do I want?”
Choose Nordic walking if:
❤️ You want cardiovascular benefits
You want to protect joints while getting a full-body workout
You want to improve balance, coordination, and grip strength
Speed and heart rate are your goals
Choose weighted vests if:
🦴 Bone density is a primary concern
You're willing to trade speed for skeletal stress
Your joints can handle the additional load
You want to add more resistance during strength training
How to Nordic walk:
Grip your pole and plant it behind you as you step forward (opposite hand, opposite foot)
Place it at a 45-degree angle near the back of your front foot
Push the pole into the ground before your arms approach hip height
Roll it and release. Repeat!
NOTE! Don’t drag the poles.
📊 Quick Poll
What kind of stress does your body need right now?
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
