Nordic Walking and Osteoporosis: Why Poles Make the Difference
Osteoporosis is a silent disease: it progresses without symptoms for years, until the day a fracture occurs, often trivial in appearance but devastating for autonomy. In France, one woman in three and one man in five will be affected after 50. Prevention relies largely on physical activity — and Nordic walking holds a prime place in that strategy.
What is osteoporosis and why is exercise key?
Osteoporosis is defined by a reduction in bone mineral density (BMD) of more than 25%, combined with degradation of the bone tissue's microarchitecture. Both phenomena weaken the bone and increase fracture risk. Physical activity has proved protective on both fronts: it stimulates bone remodelling and preserves the quality of the micro-trabeculae that form the bone's internal framework.
The proven effects of Nordic walking on bones
A study published in the Journal of Sports Science & Medicine, led by Japanese researcher Toru Tomioka in partnership with the INWA (International Nordic Walking Association), showed that regular Nordic walking — 3 weekly sessions of at least 30 minutes, for 6 months — significantly increases bone mineral density at the distal radius (the wrist area). An area particularly affected by osteoporotic fractures.
The mechanisms are multiple:
- The push on the poles generates compression and traction forces on the bones of the forearms and upper arms — areas usually little engaged by other forms of exercise
- The impulse of each stride creates mechanical stresses on the bones of the lower limbs, pelvis and spine, stimulating the activity of osteoblasts (the cells that build bone)
- Engaging 90% of the body's muscles improves overall blood circulation, favourable to the nutrition of bone tissue
The poles' double benefit: bones AND balance
With osteoporosis, a fracture is not only linked to bone fragility — it often results from a fall. And Nordic walking simultaneously improves balance, proprioception (awareness of the body's position in space) and coordination. Studies have shown significant balance improvements in older people practising Nordic walking regularly. Preventing the fall means preventing the fracture.
Nordic walking and osteoporosis: practical recommendations
For an optimal effect on bone density, experts recommend:
- At least 3 sessions per week, of at least 30 minutes each
- Correct technique to ensure an effective push on the poles (and thus bone stimulation in the upper limbs)
- A gradual progression of distance and intensity
- Calcium and vitamin D supplementation if necessary, in agreement with your doctor
Why the MØNARC® Arcs de Marche are particularly relevant
MØNARC® poles generate more effective propulsion thanks to their curve — which means a cleaner push at every support. A better push means better transmission of mechanical forces to the bones of the wrist and forearm. With their lightness of 140 grams per pole, they also make it possible to extend sessions without excessive upper-limb fatigue, thus increasing the duration and frequency of bone stimulation.
This article is for information purposes. It does not replace a medical diagnosis. If you are affected by osteoporosis, talk to your doctor before starting or intensifying physical activity.