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Active recreation / Nordic walking for all generations

Nordic walking is a very healthy activity and a natural movement of the body, where we use most of the muscles and thus reinforce the whole body. If you like walking and mountaineering, then Nordic walking is a great upgrade and you will certainly love it!

Why choose Nordic walking?

The main purpose of Nordic walking is to enhance the positive effects of walking without straining the body, which is achieved by using lightweight walking poles. Thus, the whole body benefits from this kind of activity. During Nordic walking the body posture is upright, which helps improve the body posture also after the activity is finished. The consumption of calories during Nordic walking is 30% higher than with “normal” walking, so this kind of exercise is suitable for those trying to lose weight. Nordic walking has a beneficial effect on joints, it maintains the body’s flexibility and strength, reinforces the vascular system, has a beneficial effect on the respiratory system, keeps the levels of cholesterol low and corrects body posture.

A type of recreation loved by all generations

In the last years more and more people try Nordic walking, young and old alike. Thanks to its simplicity, it is suitable for anyone and is very adaptable to the capabilities of each individual. It is a type of recreation and a great way to have fun outdoors, it can be practiced as an organised activity or individually with friends and family.

Choosing the right terrain for Nordic walking

Almost any type of terrain is suitable for Nordic walking, so you can choose it according to your capabilities and fitness and you can also gradually choose more demanding terrains as you become more familiar with the sport. Nordic walking can be done individually or as a group activity during the whole year and in any weather; what’s important is that you always wear the appropriate shoes and clothes.

Nordic walking is highly recommended also by numerous physiotherapists, either as a preventive measure or during rehabilitation for various issues.

Apparel for Nordic walking

Not much is actually needed for Nordic walking:

  • A good pair of Nordic walking poles,
  • Suitable footwear depending on the season, weather and terrain and
  • Comfortable, light clothes that will protect you from the elements (sun, wind and water).

... and you are ready for a Nordic adventure!

Choosing the right footwear for Nordic walking

The most important part when choosing the right footwear is a good sole, as it ensures a good grip and absorbs vibrations. Good running shoes or light hiking shoes are suitable. It’s important that the footwear is light, breathable and comfortable as well as of the right size. The same rule that applies for running and trekking is also valid here: never wear shoes that are too tight, as you being relaxed and comfortable is an important part of Nordic walking.

It is also important to have walking poles of the right length!

Generally the correct length can be calculated by multiplying the user’s height by 0,68. This is valid especially for beginners, those more physically fit can use longer poles.

The optimal length of walking poles depends also on:

  • the length of your stride,
  • the length of your legs,
  • the muscular power of an individual,
  • the walking rhythm,
  • and other individual exercise goals.

It is also important that the poles are lightand fit well in your hand.

The correct Nordic walking technique

Despite the fact that Nordic walking may look like an easy type of recreation, you will still need some basic knowledge regarding the walking technique in order to practice in the most efficient and safe way. An incorrect technique can cause injuries, which are very rare if the poles are used correctly. As with any sport, injuries can occur if we aren’t careful or if we exceed our capabilities and when we do not take into account general safety instructions.

Walking poles are the most efficient when used in the correct way. Here are some guidelines for Nordic walking technique:  

  • when you walk, the poles need to be held at an angle, diagonally backwards,
  • when you place your foot on the ground, roll the foot from the heel to the ball,
  • strides should be longer than in “normal” walking,
  • when you place the pole in the ground, you need to feel a push,
  • when your arm swings back, it needs to form a straight line with the pole,
  • every time you push off the ground with the poles and swing your arms backwards, make sure you loosen the grip of your hand – if you don’t, you will eventually feel pain in the shoulders and neck because of the constant tension,
  • arms and legs move alternately, i.e. when the right foot is forward, the left hand is forward, and      then vice versa.
  • the upper body should be straight, not lean
  • keep your breathing relaxed,
  • keep looking directly in front of you,
  • when walking uphill, you must use your arms with more power,
  • when walking downhill, keep your knees slightly bent the whole time.

Can’t wait to try Nordic walking? 

The Slovenian coast offers numerous walking trails of various difficulties, where you can test how fit and skilful you are. There’s nothing better than spending an active holiday on the Slovenian coast!

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