Nordic walking

Nordic walking is brisk walking with poles that you push behind you: arms, shoulders and back join in, so you burn more than walking at the same speed.

• Energy use is about 20 % higher than walking without poles, yet it rarely feels much harder.
• Pole length: about 0.68 × your height, around 115 cm for 1.70 m.
• Technique: each arm swings forward with the opposite leg; plant the pole angled backwards, between your feet, push it back past your hip and open your hand at the end.
• It suits beginners, recovery days, older people and a return after injury; start with 30 to 45 minutes.

Kadence’s Walk mode records it with your steps and brisk minutes.