Seniors upset as experts say this often ignored activity is healthier than walking or swimming.

On all had that moment when a doctor, with a serious look, tells you, “You need to walk more, swim more, move more.” And you nod-while thinking about your knees, your hips, and that stubborn back that complains at the slightest wrong move.

In recent days, a new “health trend” for people over 60 has been rubbing some folks the wrong way. Experts insist that this activity-widely ignored in parks-could be even better for the heart, the brain, and balance than walking or swimming.

In some retirement clubs, people talk about it with irony, almost with anger. On one side, those who believe in it. On the other, those who feel judged-as if their daily walks no longer count.

The debate centers on an object you see everywhere and somehow… don’t really notice.

Why Nordic walking is suddenly stealing the spotlight

On the edge of a lake in Leeds on a Tuesday morning, a small group of gray-haired walkers breaks the silence with a steady metallic click. Two poles each, long strides, upright posture, determined pace. They aren’t “taking a stroll”-they’re doing Nordic walking.

A few yards away, other seniors walk casually, hands in pockets, with a slightly amused look. You can almost hear their thoughts: “Another fitness-coach fad.”

But heart-rate monitors don’t lie. Their hearts are working harder without their joints paying the price. Something is happening there-in the quiet swing of those poles.

In England, some studies of groups over 60 show that Nordic walking can increase energy expenditure by 20% to 46% compared with regular walking at the same speed. That means the body burns more and strengthens the heart more, while still feeling “manageable.”

Local community clubs are noticing something else too: participants who gave up exercise after knee surgery are coming back thanks to the poles. A 72-year-old woman who had hip surgery says she can now go 45 minutes without pain, whereas she was limited to 10 minutes of walking before.

Meanwhile, many occasional swimmers admit they only get to the pool once every two weeks. Let’s be honest: almost no one truly does it every day.

So why are so many experts now saying Nordic walking beats regular walking and seriously competes with swimming for people over 60?

First, because the poles get the upper body working. Arms, shoulders, and back muscles wake up, which supports the spine and improves posture.

Second, the regular contact of the poles with the ground acts like a third point of support. The risk of falling goes down and confidence goes up-especially on uneven ground. For people living with the constant fear of falling, that detail changes everything.

Finally, the rhythmic, almost meditative motion stimulates breathing and blood flow to the brain. Some geriatric specialists report that patients say they feel “clearer-headed” after a few weeks. Not a miracle-just physiology used well.

How to actually use those poles so they help, not hurt

The first time you hold Nordic walking poles, you can feel a little silly. The secret is to think “propulsion,” not “support.” The pole isn’t there for you to lean on-it’s there to push your body forward.

Coaches recommend starting with a 15–20 minute walk on flat ground at a natural pace. The opposite arm and leg move forward, like a marching step-but relaxed. The pole plants slightly behind your foot and slides back without forcing it.

At first, you’ll mess up, get mixed up, lose the rhythm. Then, little by little, you feel your body find its cadence, like you’re walking to silent music.

The same mistakes show up again and again: poles that are too short (which makes you hunch), death-gripping the handles until your fingers turn white, or going too fast-like forced jogging-which leaves people over 60 out of breath after five minutes.

British physical therapists who lead groups often emphasize one thing: take the time to set the poles to the right height. Your elbow should form roughly a right angle when the tip touches the ground. And the straps aren’t decorative-they let your wrist stay relaxed.

Another trap: trying to “make up for lost time” by starting with 45-minute outings. Even if you’ve been walking for years, your body needs a few weeks to get used to this new movement.

A Nordic walking instructor in Brighton sums it up with humor:

“People over 60 often say they’re ‘too old to learn something new.’ After two sessions, they refuse to give the poles back.”

What makes the difference for readers is having concrete guideposts-not yet another vague “move more” lecture. Here’s what keeps coming up in real-world feedback:

• Start with 2 sessions of 20 minutes per week on easy terrain.
• Use Nordic walking poles (not heavy hiking poles).
• Walk with a group or local club to stay motivated.
• Monitor your breathing: you should be able to talk without getting winded-but not sing.

What over‑60s really gain when they pick up poles

Beyond the numbers, what stands out in people who adopt Nordic walking is the quiet transformation in their daily lives. A 68-year-old woman says she can climb the bus steps again without stopping halfway. A 74-year-old former factory worker has reduced his shoulder pain simply by gradually strengthening his back.

People often underestimate the link between movement and mood. Walking with poles gives the body a kind of “mission.” You get outside, you see familiar faces, you talk about the weather, you complain about politics. And through it all, your heart-literally-works better.

For some, the anger at “experts” comes from there: it feels like someone is disrupting a routine they finally managed to build.

In reality, no one is telling you to throw out regular walking or give up swimming. What specialists keep saying is that Nordic walking is an often-overlooked option that checks a lot of boxes for people over 60: cardio, balance, muscle, social connection.

Some readers will recognize themselves in this line: “I’m not athletic, but I don’t want to end up stuck in my recliner.” For those profiles, poles can be the small lever that changes the story-without turning everything upside down.

And what if the real question isn’t “Is it better than walking or swimming?” but “What makes you want to get out regularly-without hurting yourself?”

The nuance that irritates people is how the message gets delivered. When an expert says on the radio that Nordic walking “beats” walking and swimming, some listeners feel almost attacked-as if all those years of walking around the block no longer count.

The reality is less harsh and more encouraging: those years of walking prepared the ground. They maintained the heart, the habit, the discipline. The poles don’t replace that effort-they amplify it.

Ultimately, the goal isn’t to be right in a sports argument. The goal is to win a few more years of real mobility-the years when you can still carry groceries, travel light, dance a little at weddings, without ending the night doubled over.

Key point	Details	Why it matters to readers
How often to practice	Start with 2 sessions of 20–30 minutes per week on flat ground. After 3–4 weeks, many over‑60s can tolerate 3 sessions of 30–40 minutes without excess fatigue.	Sets a realistic rhythm you can actually keep, instead of burning out after an ambitious but short‑lived start.
Choosing the right poles	Look for lightweight Nordic walking poles with wrist straps and rubber tips for pavement. Height is roughly 0.65–0.7 × your body height (e.g., ~110–115 cm for 5'5").	Proper equipment reduces strain on shoulders and wrists and makes the movement smoother and more enjoyable.
Monitoring effort safely	Aim for a pace where you can speak in short sentences but not hold a long conversation. On a 0–10 effort scale, stay around 5–6. Stop if pain appears in the chest, jaw, or left arm.	Helps you challenge your heart enough to improve without tipping into dangerous overexertion, especially with a cardiac history.

FAQ

• Is Nordic walking really better than regular walking for people over 60?
  For many people over 60, yes. You use more muscles, burn more calories at the same speed, and often feel more stable thanks to the poles. That doesn’t make ordinary walking useless-it just means you get more “return” for the same time spent outside.

• Do I need a doctor’s approval before starting?
  If you have heart disease, chest pain, shortness of breath at rest, or you’ve recently had surgery, a quick chat with your primary care doctor is wise. If you’re already used to walking, Nordic walking is usually a safe step up-especially if you increase duration slowly.

• Can I use my old hiking poles instead?
  You can test the feel with them, but they’re often heavier and not designed for the same motion. Nordic walking poles have specific straps and tips that make the push-off smoother and protect your joints over time.

• What if I have bad knees or a hip replacement?
  Many rehab teams use Nordic walking precisely because the poles offload some weight and improve balance. Start on flat, even paths, keep strides modest, and stop if pain increases after the session instead of decreasing.

• Is it useful if I already swim twice a week?
  Yes-it complements swimming well. Swimming is great for joints and lungs, but it doesn’t train balance or bone loading as much. Alternating pool and pole sessions gives your body varied input, which muscles and bones respond to.

• Can I practice alone, or do I need a group?
  You can absolutely walk alone, especially once you’ve learned the basic technique. That said, many people over 60 keep the habit longer when they join a local group, because the social meet-up helps on rainy days or low-energy days.