Nordic Walking for Seniors: What the Research Shows, How to Start and How to Pick Poles
Nordic walking is regular walking with two poles that you push against the ground. The poles bring your arms, shoulders and core into the work. A review of 15 studies in adults aged 60 to 92 found it improved balance while moving, strength in the upper and lower body, and aerobic fitness compared with not exercising (Bullo 2018, PubMed).
It’s also an easy way to reach the CDC’s weekly goal for adults 65 and older. This guide covers what studies found, how to start, how to size poles and who should talk to a doctor first.
What the research shows
Three reviews give the clearest picture.
Balance, strength and fitness. The 2018 review of 15 studies found Nordic walking beat no exercise for:
- Balance while moving (dynamic balance)
- Upper and lower body strength
- Aerobic fitness
- Blood fats like cholesterol
Compared with regular walking, it gave better balance while moving, more lower-body flexibility and better quality of life. Regular walking was a little better for aerobic fitness.
Heart and weight. A 2025 review of 22 studies with 1,271 people found Nordic walking lowered (PubMed):
- Systolic blood pressure (the top number) by about 2.9 points
- Waist size by about 2.2 cm (almost 1 inch)
- Body weight by about 1.8 kg (about 4 pounds)
It also improved fitness and LDL cholesterol. In people over 65, the bottom blood pressure number improved too.
Thinking skills. A 2025 review of 8 studies with 327 people, average age 71, found better “executive function.” That means planning, focus and switching between tasks. Memory did not improve (PubMed).
One honest gotcha: standing balance
The 2018 review found one result that surprised researchers. Nordic walking had a negative effect on static balance. That’s your balance when standing still.
The likely reason is simple. The poles do some of the balancing work for you. Your body may lean on them instead of training your own steadiness.
The fix: Add standing balance drills on the days you walk. Try standing on one foot near a counter, or a heel-to-toe walk along a hallway. The CDC lists both as balance activities for older adults. Our balance exercises guide has 8 moves.
How Nordic walking fits CDC goals
The CDC says adults 65 and older need (CDC):
- 150 minutes a week of moderate activity, like 30 minutes on 5 days
- Muscle-strengthening activity on 2 or more days
- Balance activities
Brisk Nordic walking counts as moderate activity. The pole push adds some upper-body work, but it doesn’t replace strength training. Keep 2 days of strength work, like chair stands or bands. Our exercise plan for seniors over 75 shows how to fit it all in.
How to size your poles
Poles that are too long or too short make the motion awkward. Use this quick test:
- Stand up straight in your walking shoes.
- Hold the pole by the grip with the tip on the ground next to your foot.
- Your elbow should bend at about a 90-degree angle, like an “L.”
If you’re between sizes, pick the shorter one when you’re new. Adjustable poles let you fine-tune.
Other things to look for:
- Wrist straps or “gloves” that let you release the grip on the back swing
- Rubber tips (“paws”) for sidewalks and pavement. Take them off for grass or trails.
- Light weight, often aluminum or carbon
Hiking poles look similar but are built for climbing, not for pushing behind you. They usually lack the strap system.
How to do it: step by step
- Start without poles touching the ground. Let them drag behind you as you walk normally. Your arms swing on their own.
- Opposite arm, opposite leg. As your right foot steps forward, your left arm swings forward. This is your normal walking rhythm.
- Plant the pole at an angle. The tip lands near your back foot, angled behind you. Never plant it in front of you like a cane.
- Push back. Press down and back through the strap. You’ll feel your arms and upper back work.
- Open your hand at the back. Let the grip go loose as your arm passes your hip. The strap keeps the pole with you.
- Stand tall. Look ahead, not at your feet.
Start with 10 to 15 minutes at an easy pace. Add a few minutes each week until you reach 30. Some parks departments and senior centers offer group classes. Some Medicare Advantage plans also include a fitness benefit. See our guide to Medicare and gym memberships.
Who should be careful
Talk with your doctor before you start if you:
- Have had a recent fall or feel unsteady
- Have shoulder, elbow or wrist pain or a past injury
- Have heart or lung disease, or get chest pain or very short of breath when active
- Recently had hip or knee surgery
Falls are a big reason to build strength and balance. The CDC says more than 1 in 4 older adults fall each year, and falling once doubles your chance of falling again (CDC). Nordic walking can help, but the poles are not a walker. If you need a walker or cane for daily life, ask a physical therapist if poles are right for you.
Tips that help you stick with it
- Walk with others. A partner or group makes it more fun and safer.
- Pick flat, even ground for your first weeks.
- Wear shoes with good grip.
- Track your minutes. If you like step counts, our guide on how many steps seniors need explains what studies support.
Common questions
Is Nordic walking good for seniors?
Yes, for most. Reviews of studies in adults over 60 found better balance while moving, more strength, better fitness and lower blood pressure. It doesn’t train standing balance, so add simple balance drills.
How long should poles be for Nordic walking?
Hold the pole with the tip next to your foot. Your elbow should bend at about 90 degrees. Pick the shorter size if you’re new.
Is Nordic walking better than regular walking?
It gave better balance while moving, lower-body flexibility and quality of life in one review. Regular walking was slightly better for aerobic fitness. Both count toward the CDC goal of 150 minutes a week.
Can I use hiking poles for Nordic walking?
You can try, but hiking poles are built for climbing and usually lack the strap that lets you push back and release. Nordic poles work better for the technique.
How often should seniors do Nordic walking?
Aim for about 30 minutes on 5 days a week to meet the CDC’s 150-minute goal. Start with 10 to 15 minutes and build up.
Written by Khasim Basha Shaik. I research and compare health and Medicare topics for readers. I am not a licensed doctor, physical therapist or other medical professional. This article summarizes CDC guidance and published research reviews and is not medical advice. Last reviewed October 19, 2026.
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