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What is Nordic Walking?

Using specially designed poles, nordic walking combines the everyday walking technique with core and upper body conditioning similar to cross-country skiing. It is a whole body exercise that can be enjoyed by many - the poles mean that effort is shared between the upper and lower body so it actually feels easier than normal walking, particularly uphill.

Nordic walking puts less strain on joints than other activities and can be very effective for people with mobility issues or those recovering from illness or injury. It’s also great exercise for toning problem areas such as the upper arms and abdominal muscles.

Following the 10 step method developed by the International Nordic Walking Federation (INWA), Nordic Walkers can experience many benefits, including: 

•    Burning up to 46% more calories compared to                  walking without poles.
•    Releasing tension in your neck and shoulders.
•    Improving your posture and gait.
•    Strengthening your back and abdominal muscles.
•    Reducing impact on your joints.


For more information visit: 


Want some more information before trying Nordic Walking? Listen to  Walking on Air by Mary Tweed. A podcast where Mary speaks to a different Nordic Walking expert every episode, discussing the numerous benefits of this activity! 

Nordic Walking research

The physical and mental impact of Nordic Walking is increasingly becoming the subject of research in areas such as osteoarthritis, cancer and Parkinson's. Many benefits have been established, including: 

  • Improved gait technique

  • Increased stability

  • Cardiovascular and overall fitness benefits

  • Building strength in the upper AND lower limbs

  • A fun, social interaction in an outdoor environment

If you suffer from a long term chronic illness, are recovering from major surgery or injury or have mobility issues, Nordic Walking may be a good exercise to build up confidence and fitness while getting outdoors and socialising. Get in touch if you'd like to discuss or for more information!

For the full range of research and links to papers, visit: 

Nordic Walking Highland Perthshire

Learn the technique and participate in walks at various venues throughout Highland Perthshire with Eilidh, a certified British Nordic Walking National Trainer & instructor who has lived and grown up in the area.  Eilidh tagged along with her mum to a beginner's class in 2019 and passed her instructors course in March 2020.  Having now completed all the requirements necessary to hold workshops and walks she looks forward to sharing her local knowledge with you.  Eilidh loves the outdoors and is happiest exploring the hills on foot or by bike, often accompanied by Shap the dog, who you may meet on some of the walks!

Additional courses completed

  • Nordic Walking for Parkinson's and Related Conditions (March 2021)

  • Maps, a compass and planning your adventure (March 2021)

  • BASP Outdoor Emergency First Aid (August 2020)

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