Nordic Walking for Perimenopause: A Full-Body Walking Guide
Nordic walking engages 90% of your muscles and is ideal for perimenopause. Learn how poles transform your walk and support bone, mood, and weight management.
What Makes Nordic Walking Different from Regular Walking
Nordic walking uses specially designed poles to engage the upper body throughout every step. Rather than simply swinging your arms as you walk, the poles are planted behind you with each stride and actively pushed back against, driving the body forward. This technique recruits the muscles of the chest, shoulders, back, and core alongside the usual leg muscles. Physiologists estimate that Nordic walking engages up to 90 percent of the body's skeletal muscles compared with roughly 70 percent during ordinary walking. The result is a whole-body cardiovascular workout that burns more calories and builds more functional strength than walking without poles, while remaining low-impact on the joints.
Why Nordic Walking Suits Perimenopause Particularly Well
Several features of Nordic walking line up with common needs during perimenopause. The weight-bearing nature of the activity, combined with the vibration transmitted through the poles into the wrists and arms, sends bone-building signals throughout the upper body skeleton. This matters because perimenopause accelerates bone loss, particularly in the spine and wrists. The poles also provide balance support on uneven terrain, reducing fall risk for women who notice their stability declining as proprioception shifts. And because the technique spreads load across the whole body rather than concentrating it in the knees and hips, women with joint pain often find they can exercise longer and more comfortably with poles than without.
Cardiovascular and Weight Management Effects
Studies comparing Nordic walking with ordinary walking at the same pace consistently show higher heart rates, greater oxygen consumption, and higher calorie expenditure when poles are used. For women managing weight changes during perimenopause, this increased energy output without increased joint strain is meaningful. Walking speed does not need to increase to gain the additional cardiovascular benefit. The upper body drive simply adds workload to every step. Over weeks and months, this produces improvements in cardiovascular fitness, resting heart rate, and body composition that exceed what flat walking at the same speed would achieve.
Mental Health and Outdoor Exercise
Anxiety, low mood, and brain fog are among the most common and least expected symptoms of perimenopause. Exercise in general has a well-documented positive effect on mood through several physiological pathways, including the release of endorphins and the regulation of cortisol. Nordic walking adds the benefit of outdoor exposure. Natural light supports circadian rhythm and vitamin D synthesis, both of which affect mood and sleep quality. Green or blue spaces, such as parks or waterways, have been shown in multiple studies to reduce perceived stress and improve psychological wellbeing. The rhythmic bilateral movement of Nordic walking, with left arm coordinated with right leg, may also have a calming effect on the nervous system.
Learning the Technique
Nordic walking technique is simple but requires a brief learning period to avoid using the poles purely as walking sticks. The key is to let the pole angle backward as you plant it and then push actively through the grip as the pole passes behind your body. Most participants pick up the basic movement in a single guided session. Nordic walking instructor-led courses are available in many areas, often offered by local walking groups or fitness organisations. Alternatively, instructional videos are widely available online. Hiring the correct poles initially is sensible; they should reach a height where your elbow bends at roughly 90 degrees when the pole tip touches the ground beside your foot.
Building a Routine
Starting with three sessions per week of 30 to 40 minutes is a manageable entry point for most women. Progress by increasing duration before increasing pace. Many Nordic walkers find 60-minute sessions become comfortable within six to eight weeks and begin to feel more restorative than tiring. Logging sessions and noting symptoms on days you walk versus days you rest can reveal helpful patterns. PeriPlan lets you record workouts and track symptom trends over time, making it easier to see whether consistent walking is influencing your energy levels, mood, or sleep. Combining Nordic walking with one or two strength sessions per week produces a well-rounded fitness foundation for midlife.
Equipment and Practical Considerations
Nordic walking poles are available in fixed-length and adjustable versions. Adjustable poles suit beginners because they can be shared and resized as technique develops. Look for poles with angled rubber tips for road use and removable metal tips for soft ground. Lightweight poles in aluminium or carbon reduce arm fatigue. Most regular walking shoes are adequate for Nordic walking, though trail shoes with grip are better on wet or uneven ground. Classes and walking groups provide social motivation that many women find essential for sticking with any exercise habit long-term. Local Ramblers or Nordic walking groups are worth searching for in most areas.
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