The easy walking exercise that burns '20% more calories' and doesn't feel like hard work

Despite the chilly winter weather, keeping cooped up indoors could leave you feeling sluggish. Braving the crisp air can boost your mood, get your blood pumping and help to burn calories while soaking up some natural light.

Nordic walking, a fitness trend that uses poles to mimic the movements of cross-country skiing, is believed to burn 20% more calories than regular walking.

Originally a training tool for cross-country skiers, it is now gaining popularity as a low-impact, full-body workout that’s accessible to all fitness levels. According to the experts at Harvard Medical School (HMS), Nordic walking engages almost all of the body’s muscles.

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Dr Baggish, director of the Cardiovascular Performance Program at Harvard-affiliated ­Massachusetts General Hospital is a big proponent of the exercise method, adding: "You’re engaging 80% to 90% of your muscles, as opposed to 50%, providing a substantial calorie-burning benefit.

"When you walk without poles, you activate muscles below the waist. When you add Nordic poles, you activate all of the muscles of the upper body as well"

According to HMS, Nordic walking increases calorie expenditure by anywhere 18% to 67%, depending on intensity. It also offers additional health benefits, including reduced cholesterol, improved muscle tone, enhanced endurance and better joint stability, especially for those with balance issues.

The outdoor exercise can be done virtually anywhere. Having spent a year of work and study in Switzerland, where he says Nordic walking is a common pastime, Dr Baggish said: "You go to the train station on Saturdays and there are droves of people over 70 waiting to go up to the mountains to walk with Nordic poles."

How to get into Nordic walking

To get started, participants need a pair of lightweight poles and a safe walking route, such as local parks or open spaces. Unlike trekking poles, which use loose wrist straps, Nordic poles have a glove-like system that allows you to push with your palm, giving you more control and forward momentum.

Nordic walking techniques include "double poling," where both poles are planted in front, and you pull yourself forward in a rhythm of planting and walking.

Another method is "single poling," where the pole moves with each step, either on the same side or opposite side, making it easy to match your natural stride while adding an upper-body workout.

Nordic walking is not only great for fitness but also provides a social boost, with local clubs and groups available across the UK. With its low-impact nature and versatility, it’s an ideal way to stay active, particularly for older adults or those with joint concerns.

Dr Baggish does, however, recommend that anyone with balance issues or heart disease should speak to their doctor first.