Fitness

So you’ve probably heard walking is “in” (#HotGirlWalk is still trending). But not only is walking en vogue, but it’s also become the “it” form of movement to prioritize. After all, it can improve cardiovascular fitness, strengthen your bones, muscles, and endurance, increase your energy levels, strengthen your immune system, and reduce stress, not to mention improve your mood, cognition, memory, and sleep. From the Taylor Swift treadmill workout to wine walks, walking fans have a variety of styles and vibes to choose from.
And now for the latest iteration taking over FitTok: Nordic walking. Picture cross-country skiing, but lose the skis and keep the poles, and take a stroll—whether along a sidewalk or trail—instead, and you’ve got the fitness trend in a nutshell (no snow required). The difference between traditional walking and Nordic walking? The use of walking poles to engage your arms and shoulders (more on that to come). Keep reading to learn more about the workout, its benefits, and how to adapt it to your fitness routine. 

In this article

What Exactly Is Nordic Walking?
Originating in Finland and designed as an off-season training regimen for cross-country skiers, the full-body, low-impact exercise involves using specially-designed poles to engage the shoulders, arms, and core muscles. Consider it upping the ante on your regular walking by simultaneously working your upper body.
According to the American Nordic Walking Association, the key to Nordic walking is keeping the poles close to the body at a 45-degree angle with the ends always planted behind your body (not straight up and down in front of your body), leaning slightly forward, and opening and closing the hands with each step. Simply put, the idea is to use the poles to propel you forward. The more you practice, the easier you’ll walk the (Nordic) walk. If you’re a visual person, take to TikTok or YouTube to get an idea of the proper technique. Start with a flat, leveled surface (think: your neighborhood or a park) until you get the hang of the motions. Then, you can work your way up to more rugged, uneven terrain, like trails. 
Bottom line: All you need is a solid set of poles (and ideally some nice weather) to get in your Nordic walking era. Look for a pair that is the right length for your height and grip and has wrist straps that are higher quality or glove-like to prevent wrist injury. Excuse me while I hit up Amazon to grab my very own set. 

@tula1505
#fittok tipoftheday: incorporate some #nordicwalking into your #cardio routine! #PowerWalking is one of the best workouts in the world: it’s accessible, lowimpact, and amazing for your health, #fatburning and mentalwellness. You can do it every day to #loseweight and reduce your risk of diabetes. But did you know that you can amplify all of these benefits AND reduce risk of falling (due to age, #jointpain etc) by tapping into the european #fitness routine of Nordic Walking? More #muscles used – core, #upperbody – means a better #calorieburn and a more effective workout fit for any age and ability, from #athletes to novices. It’s fun, #affordable and personally motivates me to (sometimes!) walk outside when it’s cold. Make sure to learn the basics – not just for your safety but also to ensure you maximize all the fitness benefits. Or grab your poles and join me. Enjoy!
♬ Good Vibrations – The Beach Boys

The Health Benefits

Provides a low-impact activity
Step aside, running, burpees, and jump squats (read: more traditional forms of cardio). Nordic walking can get your heart pumping without the stress on your joints. Walking with poles helps redistribute weight across your four limbs, reduce joint loading, lower the risk of back, neck, and knee pain that typically comes with prolonged high-impact exercises, and increase muscular strength. 

Works the whole body 
Nordic walking is different from a regular walk because you’re still putting your lower body muscles to work, but you’re activating up to 90% of your muscles, as opposed to just 50% with average walking. Because the poles add strength training and cardio components for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout, Stephanie Mansour, a personal trainer, told TODAY. 

Improves posture 
The range of motion used while walking with poles mobilizes and strengthens your upper body, which can help counteract the hunched-over position we know all too well from incessantly scrolling on our phones (looking at you, tech neck). In fact, a 2017 study analyzed female office workers who completed a 12-week Nordic walking training routine, and researchers found that they had greater shoulder mobility and less pain in their trapezius muscles. 

Boosts cardiovascular health
More good news: Nordic walking not only does your whole body good, but it also lends to major TLC for your heart health. A study published in the Canadian Journal of Cardiology found that people with coronary artery disease (the most common type of heart disease in the US) had the best improvements in functional capacity—a measure of an individual’s ability to exercise or do things that require some physical effort—when they did Nordic walking for three months over HIIT and moderate-to-vigorous intensity continuous training (MICT). Heart disease or not, the American Journal of Preventative Medicine affirmed that Nordic walking provides beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in patients with various diseases and, therefore, can be a form of prevention for a wide range of people.

Strengthens cognitive function
Anyone looking to mix up their workouts with a fun, accessible, and social activity stands to reap the many perks of the walking fitness trend. Dr. Abbie Jones (AKA TikToker @blamedr.abbie) encourages taking a Nordic walk every day—no matter your age. “If you’re worried about the cognitive decline or just generally want to keep your brain healthy, you should be engaging your walking muscles, your brain power muscles, and your grip strength every single day,” Dr. Jones suggested. So just how do you use Nordic walking to improve brain health and prevent cognitive decline? Pair your Nordic walking with a cognitively-stimulating task, such as telling your workout BFF what you learned about a new topic you’re interested in and don’t know much about (lymphatic drainage massage, anyone?). The result? You’re activating your long-term memory and practicing a new skill while improving your overall physical health, engaging multiple areas of your brain at once, and enjoying a nice day.

@blamedr.abbie
Nordic walking while doing something cognitively taxing is SO good for your brain. I like to listen to challenging podcasts or audiobooks. You might enjoy recalling something you learned about the night before and engaging with someone while you walk. You could start with counting backwards from 107 by 6’s… if it makes you think hard, it counts! #cognitivedecline #adhd #neurodivergent #alzheimer #brainhealth #neuropsychology #psychologistsoftiktok #fyp #nordicwalking #learn #science #summer
♬ original sound – Dr. Abbie Jones More

It’s a truth we Swifties know well: life is a series of eras. Alongside my soft girl and dinner party eras, this summer has seen me take on perhaps my most surprising identity yet. With weights and yoga mat in hand, I’ve now entered my gym girlie era.
Take a quick spin around Instagram or TikTok and you’ll find influencers and friends alike ditching their outdoor jogs or boutique fitness classes for strength training at the gym. Whatever brought you to the habit—whether it be a desire to build strength, meet friends, or empower yourself with something entirely new—the outdated belief that the gym is solely for bros or bodybuilders is over (thank god). We’re hitting the gym in droves, taking our unapologetic mirror selfies without looking back.
But as anyone who has ever embarked on a fitness journey knows, the path isn’t linear. Instead, it ebbs and flows, moving with the rhythms and patterns of life. And remember, exercise is meant to be enjoyable (endorphins, y’all!). With all of these truths to guide my way, I dove deep into all the joy there is to be found in a solid gym routine. Keep reading for what I’ve learned—through experience and the expertise of fitness trainers—about not just making fitness a habit, but a lifestyle I love. 

In this article

The Hacks That Helped Me Build a Gym Routine

1. I found a workout I’m obsessed with
I played sports all the way through college. But post-grad, with a new 9-5 schedule, the same activities no longer fit into my life. As any twenty-something would in the late 2010s, I blindly followed what everyone else seemed to be doing on my feeds: SoulCycle, boxing, bootcamp workouts—check, check, and check. But everything I tried felt like a chore. I dragged my feet to every studio and incurred a few late fees after canceling classes an hour before start time.
So what worked this time? I’m still kicking myself for not realizing it earlier: do the workout you love! It’s a simple truth that applies to almost anything in life—when we enjoy something, we look forward to coming back to it. When I stepped into my gym, it all connected. The music was energizing, the trainer was inspiring, and the low-impact movements were challenging but left me feeling empowered and accomplished. The adage rings true: follow your (fitness) bliss.
Of course, this may take a little experimentation if you don’t immediately have a workout you love. As Morgan Raphael, the creator behind Self-Care Society and an instructor at the Free People Movement studio in Chicago, reminded me, it’s OK to explore different forms of movement when you’re just starting out. She encourages fitness newbies and those looking to switch things up to “try different workouts to see what feels good and fun for you. And remember, this will be different for everyone.”

2. I learned to trust my body
Now that I’d connected with a workout I actually looked forward to, I found myself challenged by a second obstacle: letting go of what I’d been told an effective workout looks like. Over the years, I had internalized the belief that if I wasn’t completely depleted, dripping in sweat, and spending an hour-plus in the gym, then I wasn’t actually exercising. 
PSA: While going all-in can sometimes be what our body needs, every day looks and feels different. Some days may mean challenging yourself to heavier weights or setting out for a long run. But you can’t—nor should you—go your fastest, hardest, or longest in every workout. Jodie Lyons, an instructor at three Chicago fitness studios: barre3 West Loop, Page One Pilates, and Full Circle Pilates, agreed. “When you’re just starting out, it can be tempting to go all in,” Lyons noted. “But give yourself time to readjust. Don’t go too hard, too fast.” If there’s one thing that truly changed the game when I was first building my gym routine, it’s Lyons’ advice: “Rest days are key.”

3. I listen to a high-vibe playlist
I’ve never been one who can work out without music, so it came as no surprise that I found that the experience of going to the gym became all the more fun when I found motivating music. What’s more, I began to see my gym sessions as a hobby when I introduced this creative component. Music makes working out more than a purely physical pursuit. It’s enjoyable to discover new-to-you songs and artists, and I’m often curious about what others listen to as well. I find myself growing and learning alongside building physical strength—and it’s been one of the most game-changing benefits of becoming a self-professed gym girlie.
Raphael added that it can be fun to introduce new playlists as the seasons change, honoring the natural shifts that may take place in your body and energy throughout the year. “I love making seasonal playlists that capture what I want to feel in my workout,” she said. Raphael pointed me to her “Seratonin” playlist, and the vibes are on point.

4. I found my workout community
Fitness isn’t something we have to pursue alone. While our goals may differ, moving our bodies, building strength, and experiencing growth are some of the most rewarding things we can share with others. And thankfully, fitness communities are easier to connect with now more than ever. No matter how niche your interest (Pickleball, anyone?), there will be someone who’s just as dedicated.
Raphael added that finding a fitness community can introduce a positive accountability element, affirming that you have other people in your life cheering you on. Not sure how to start? A community can be as simple as a friend or partner who you touch base with after your workout. This also gives you the opportunity to reflect on internal measures of success. Ask yourself: How do you feel after that particular workout? Do you feel stronger, more coordinated, or more aligned in your body? Did you learn or experience something new? I’ve found that by asking myself these questions, I reaffirm the positive rewards that can come with working out.

5. I embrace walking as a workout
OK yes, this article is about me in my gym girlie era, but a big part of my fitness routine is walking more too. If you haven’t heard, Hot Girl Walks aren’t just a passing trend. We’re all leaning into walking as a sustainable and enjoyable form of exercise. And as I’ve discovered, interspersing my days at the gym with walks outside is one of the best ways to make other wellness-focused friends. Alivia Lee, a fitness instructor and the founder of 54 Wellness, is such a strong proponent of the practice, she even started her own walking group (bonus points for building community from #4). Connection, movement, and a little time outdoors? Walking is a true workout trifecta.

6. I make myself a priority
Each of the fitness trainers I spoke with agreed: when you start to think of fitness as a form of self-care, everything shifts for the better. In the past, my workout was often the first thing to go when days got busy. It felt like the easiest way to free up time in my day. But as ditching my workout routine became more of a pattern, I noticed my sleep, emotions, and overall well-being suffered. The advice that helped me make myself a priority was treating my workouts like a meeting. “Even as someone who teaches fitness, I recently took a four-month break from working out,” Lyons admitted [Editor’s Note: see, breaks are OK too!]. “But I put a time block on my calendar four times a week and I treated my workout like a meeting, marked it as a high priority on my calendar, and I showed up for it.”
Of course, if I was exhausted or my body needed a break, I was more than happy to give myself a rest day. But now, when I’m faced with the decision of attending my yoga class or saying “yes” to another task at work, I remember how good I feel post-workout. Lyons’ words ring true: “When you make that time for yourself, you’re going to have so much more mental space for everything else you do in your day.”

Shop My Gym Routine Must-Haves
A big part of my gym girl-era success is cultivating a toolbox of products that keep me feeling motivated or make working out more convenient.

Workout Equipment
While I love the energy and environment of hitting the gym, I learned that having some equipment at home or to take with me while traveling (looking at you, booty bands) ensures that I was consistent on days when getting to a gym just isn’t realistic. Also, whether I’m hitting the gym or working out at home, these are my go-to water bottles, yoga mats, and training gloves.

Workout Apparel
While I try my best to look to internal factors for motivation, activewear sets that fit my body well make me feel confident, which means I’m more excited and motivated to get to the gym when I put on a good outfit. These are my absolute favorite items that always make me feel good about myself and excited to move my body.

Snacks and Supplements
Health will always be holistic, and fitness goes hand in hand with nutrition and how you nourish your body. I rely on supplements to restore electrolytes before a tough workout or protein to help restore muscles, and snacks to pack in my gym bag to give me energy. Below are my favorite picks.

How To Achieve Your Health Goals This Summer—Without It Affecting Your Fun More