A Low-Impact Activity That Strengthens Joints & Boosts Heart Health
Why Nordic Walking Is the Top Joint-Friendly Activity for Adults Over 65
If you're over 65 or caring for someone who is, finding a safe, low-impact way to stay active can feel limiting — especially when joint pain is part of the equation. While swimming and yoga are often recommended as go-to options, new research is highlighting another form of movement that may be even more effective: Nordic Walking.
A recent study featured by CMU France found that Nordic Walking significantly improves joint function and overall physical health in older adults — outperforming more traditional options like swimming, yoga, and even standard walking.
What is Nordic Walking?
Nordic Walking is a full-body walking technique that uses specially designed poles, similar to ski poles. Originally popularized in Scandinavia, it’s become increasingly recognized for its ability to improve endurance, posture, coordination, and joint mobility — all while reducing impact on knees, hips, and ankles.
Why It’s Better for Joint Health
According to the study, Nordic Walking:
Engages the entire body, distributing effort across upper and lower limbs
Improves cardiovascular health more than regular walking
Reduces joint strain thanks to the support of the poles
Increases calorie burn, even at a moderate pace
Enhances balance and stability, which is crucial for fall prevention
Beyond the physical benefits, Nordic Walking also supports mental wellness, with participants reporting improvements in mood, sleep quality, and even social connection.
How to Get Started
Getting started with Nordic Walking is simple:
Invest in a pair of Nordic Walking poles (many come with adjustable lengths and grip options)
Wear comfortable, supportive walking shoes
Find a flat path, park, or trail
Walk with a natural stride, using the poles to gently push off as you go
Consider joining a local walking group or inviting a friend — it’s more motivating and fun
The Takeaway
For adults over 65 with joint concerns, Nordic Walking may be one of the most accessible and rewarding ways to stay active. It’s gentle yet powerful — a movement practice that strengthens the body without stressing it.
If you’re looking for a joint-friendly activity that improves both body and mind, this could be your next best step.
