Nordic Walking (NW) is dynamic walking practiced most often in different natural terrain, in which a special type of sticks is used. This physical activity uses the movement of the upper and lower limbs in the so-called crossed pattern, i.e. the opposite hand and the opposite leg are involved in the work. The advantage of walking sticks is the involvement of the upper part of the body in walking.
The effect of walking with Nordic sticks can only be achieved with the right technique. From a practical point of view, it is recommended to walk with crutches regularly, at least three times a week for 30 to 60 minutes. Talking while walking is an excellent check for our pulse, if the walker can talk and is not out of breath, he can add a little. If he feels that he cannot walk and talk at the same time, he is probably going fast, he should slow down. The proven effects of regular walking with chopsticks improve the course of various diseases such as asthma, allergies, neurological diseases (Parkinson’s disease), disorders of the lymphatic system, reduce the incidence of depression, for people suffering from overweight and obesity they are an excellent method of starting to engage in regular physical activity, but also also in people with cardiovascular diseases and in the prevention of back pain and other diseases. Regular walking with sticks enlarges the intervertebral spaces, a person grows 2-4 cm. Nordic walknig can also be used for children with a concentration disorder. It is suitable to start from the age of 5.
The history of Nordic Walking began as early as 1930, when cross-country skiers in Finland trained with ski poles during the summer, and the effect of using the poles themselves was noticed there. The Finnish pioneer of Nordic Walking is Leena Jääskeläinen, who also led physical education classes at schools with sticks. The first original poles adapted for this type of activity were made in 1996. In Slovakia, the Slovak Nordic Walking Association (SNWA) was established in 2013, which organizes a number of trainings, courses and events not only for professionals but also for the lay public.
We will be happy to convince you about the health benefits of Nordic Walking in this video. If you need an instructor, contact an instructor from the Slovak Nordic Walking Association.
The correct technique of Nordic Walking consists in a basic active stance, in which our legs are hip-width apart, the feet are pointing parallel, the toes of the feet are neither pointing in nor out. The knees are slightly relaxed. Pelvis in a neutral position. The abdomen is contracted. The shoulders are pulled down, relaxed. The head in the extension of the spine, as if someone is pulling us by the top of the head. Use of sticks – support for the butt, between the shoulder blades, headrest. When walking in an active posture, it is important to maintain the correct posture and at the same time to focus on walking is a long-term issue. To begin with, it is recommended to practice walking in an active stance without sticks. The foot should reach the outer and inner edges evenly, from heel to toe. It should rise only 2-3 cm from the mat.
If you can handle walking with an active stance, you can wear crutches with a strap, which should be properly tightened. The hands with the mallets are lowered freely next to the body, the palms are at the sides, the mallets with the tips point backwards. We begin to pull the chopsticks behind us in an active attitude, they make a crunching sound. With the correct technique, your right hand is in front with your left foot, and with the next step it’s the other way around. The sticks are clenched tightly with fists. It digs into the ground when it is in contact with the heel pad of the front foot. The mallets are always behind the body, as if a natural extension of the upper limb, the movement comes from the shoulder, the bend in the elbow is minimal. The mistake is waving the sticks to the hips, the so-called cooking, insufficient insertion of the chopsticks, or the fact that the chopsticks do not go behind the body. The mallet is pushed through the loop, at the same time we straighten up even more. The push of the mallet should be so strong that no one taps it off you.
A proper push starting from the shoulder blade should engage the muscles in the upper body. With advanced techniques, we focus on increasing the range of movement behind the body, the mallet is released and all fingers are released at the same time. The swing of the shoulder forward is also important. The fault is a small range of motion, incorrect release and clenching of the toes, looking under the feet. Before walking, it is advisable to warm up with the use of sticks. Best from the joints of the foot to the head. After walking, stretching is recommended, it is also advisable to incorporate sticks.
Clothing for Nordic Walking should be loose, airy, should not push the walker, shoes should be comfortable, not loose, sneakers with a loose ankle are the most suitable. The right choice of sticks is important. The ideal length can be easily determined by sticking the sticks into the ground while bending the arms at the elbows while standing upright. The mallets have typical click-system loops, which means that the mallet can be detached from the glove.
| DURATION | DIFFICULTY | |
| Štrbské pleso – Jamské pleso and back | 2 h. | moderately difficult track |
| Štrbské pleso – Popradské pleso and back (on asphalt) | 2,5 h. | moderately difficult track |
| Circle around Štrbské pleso and Nové Štrbské pleso | 1 h. | easy track |
| Tatranská Polianka – Starý Smokovec and back | 2,5 h. | easy track |
| Tatranská Polianka – Sliezsky dom and back (on asphalt) | 4 h. | difficult track |
| Starý Smokovec – Hrebienok and back (on asphalt) | 2 h. | difficult track |
| Starý Smokovec Kyselka – chodník na Smokoveckú vyhliadku a späť po Krížovej ceste | 1 h. | easy track |
| Tatranská Lomnica – Tatranské Matliare and back | 1,5 h. | easy track |
| Circle Tatranská Lomnica: Jamy – centrum – hotel Grand – parking lot under the cable cars- Jamy |
1 h. | easy track |
| Biela voda – Zelené pleso and back | 5 h. | difficult track |
| Veľká Lomnica, circle around Black Stork | 1,5 h. | easy track |
