01
Correct posture
An upright, aligned body with a slight forward lean — the foundation every other part of the technique builds on.
Nordic Walking
The original technique from Finland
Natural walking, powered by specially designed poles. Taught to the international standard of the International Nordic Walking Federation (INWA).
What is Nordic Walking?
Walking, enhanced — not replaced
Nordic Walking keeps your natural walking gait and adds the active use of specially designed poles with a strap system. The poles are planted diagonally behind the body to drive you forward, so the arms, shoulders and core work with every stride.
The technique comes from classical cross-country skiing: the pole is placed behind the body during loading, the grip is controlled, and the strap lets the hand open naturally while force still transfers through the pole.
INWA instructors teach it with the INWA 10 Step Method™ — a progression that takes beginners from first steps to confident, efficient technique.
02
Correct walking technique
A natural heel-to-toe stride with opposite arm and leg moving together, just as in ordinary walking.
03
Correct use of the poles
Poles angled backwards, an active push through the strap, and a relaxed open hand at the end of each arm swing.
Health benefits
A full-body workout that's kind to your joints
Up to 90%
of your muscles in use, compared with around 50% in regular walking.
20–46%
more calories burned than regular walking, thanks to upper-body activation.
≈ Jogging
a heart-health effect similar to light jogging, with far less impact.
Figures as published by INWA.
Better posture
Supports biomechanically correct movement and alignment.
Whole-body strength
Works the upper body, lower body and core together.
Balance and symmetry
Encourages even, symmetrical muscle use on both sides.
Aerobic fitness
Large and small muscle groups lift cardiovascular conditioning.
Circulation and metabolism
Improves blood flow and energy use through the whole body.
Less tension
Alternating effort and relaxation helps release tight muscles.
Who it's for
For every age, fitness level and goal
Health & wellbeing
A safe, low-impact way to stay active — from rehabilitation and active ageing to everyday fitness.
Fitness & social walking
Group walks in parks and park connectors — exercise, fresh air and community in one.
Competitive racing
INWA races cover 5 km, 10 km, longer distances and relays, up to the World Cup and World Championships.
Children & teens
INWA's youth programme adapts the technique through games that build coordination and confidence.
Certified instructors
Learn from INWA-certified professionals
INWA instructors are certified in more than 40 countries. Courses combine face-to-face training with online theory through the INWA Academy. In Singapore, our MOU with Republic Polytechnic's School of Sports and Health will bring the full range of INWA courses to local candidates.
Step 1
Activity Guide
Experienced Nordic Walkers trained to lead group walks safely and support instructors locally.
Step 2
Nordic Walking Instructor
INWA's flagship course, built on the 10 Step Method™. Instructors teach technique and run groups for health, fitness, tourism or social activity.
Step 3
National Trainer
Teacher trainers who certify new Instructors and build the national instructor network.
Specialist courses include Nordic Walking for Children & Teens and Race Official training.
Research
Backed by a growing body of evidence
Nordic Walking has been studied in clinical and community settings around the world. A selection of the peer-reviewed research cited by INWA:
AreaStudyPublished in
Heart healthNordic Walking compared with other training in cardiac rehabilitation for coronary artery disease — Reed et al., 2022Progress in Cardiovascular Diseases
Type 2 diabetesSupervised Nordic Walking, glycaemic control and aerobic capacity — Athwale & Shukla, 2024European Journal of Physiotherapy
Parkinson's diseaseFunctional outcomes of Nordic Walking — Monteiro et al., 2016; systematic review and meta-analysis — Salse-Batán et al., 2022Scand J Med Sci Sports; Health & Social Care in the Community
Hip osteoarthritisNordic Walking versus strength training and home exercise — Bieler et al., 2016Scand J Med Sci Sports
Breast cancer recoverySystematic review — Sánchez-Lastra et al., 2019; functional capacity — Vuckovic et al., 2024European Journal of Cancer Care; Current Oncology
Older adultsBody composition, muscle strength and lipid profile in older women — Song et al., 2013Asian Nursing Research
Overall healthSystematic reviews of health benefits — Tschentscher et al., 2013; Mathieson & Lin, 2014Am J Preventive Medicine; British Journal of Sports Medicine
History
From ski training to a global movement
1930s
Finnish cross-country skiers walk with poles for summer training.
1966
PE teacher Leena Jääskeläinen promotes pole walking for everyone.
1997
"Nordic Walking" is named; the first dedicated poles and instructor courses launch.
2000
INWA is founded in Finland by Aki Karihtala.
2010
Active in 40+ countries; the first World Nordic Walking Day.
2016–19
INWA expands into China and launches the World Cup.
2024
300+ athletes race in Lahti; the youth programme and INWA Academy launch.
