Starting Nordic Walking at 50, 60 or 70: How to Begin Without Injury

You sometimes hear that Nordic walking is "a seniors' sport". In reality, it is above all a sport that helps you stay young for longer. And there is no age for starting. At 50, 60, 70 and beyond, Nordic walking is one of the activities doctors most recommend for protecting the heart, the joints and the morale.

Why Nordic walking is ideal after 50

With the years, we naturally lose muscle, balance and bone density. Nordic walking works precisely these three points: it moves the whole body, improves arm/leg coordination, and stimulates the bones through controlled impacts and pushes on the poles. For the heart, it is a moderate endurance activity, perfectly suited to cardiovascular prevention.

Another advantage: using the poles relieves the knees and the back. Part of the body's weight is transferred to the upper limbs, which makes the effort more comfortable than simple brisk walking, especially uphill or on uneven ground.

Where to start when you have never done sport?

If you have not practised any sport for a long time, start with a very straightforward rule: go slowly, but regularly. Two to three sessions a week are worth more than a 10 km "exploit" that leaves you exhausted.

First step: a visit to your family doctor, especially if you have a cardiac, respiratory or orthopaedic history. They can confirm there is no contraindication and, if needed, direct you to a "sport on prescription" programme.

The first 4 sessions to build confidence

For your beginnings, think in "sessions", not in kilometres:

• Sessions 1 and 2: 30 minutes maximum, with real pauses. Concentrate on the movement, not the distance.
• Sessions 3 and 4: 40–45 minutes, trying to walk a little longer continuously, without speeding up.

The ideal is to be accompanied by a coach or a club so that movement errors are corrected immediately. With good guidance, Nordic walking quickly becomes natural.

How to choose your poles when starting late?

After 50, the choice of poles matters even more: a badly suited model can wake up shoulder, wrist or back pain. Favour:

• 100% carbon poles (fewer vibrations, more comfort).
• One-piece poles, more stable and more precise.
• Adjustable straps, available in several sizes.
• A light weight (around 140 g per pole) to spare the shoulders.

The MØNARC® Arcs de Marche®, with their T700 carbon and their specific curve, have been adopted by many walkers in their 60s and 70s who were looking for more comfort and propulsion with less fatigue.

What pace of progress to aim for?

In general, starting from zero, the first effects on breath and morale appear after 3 to 4 weeks of regular practice. After 8 weeks, most beginners can walk 1h to 1h15 without difficulty, often between 5 and 6 km/h.

Age is not a brake. It is even an excellent argument for starting now.

Good company for your beginnings: the MØNARC® Partner Clubs

At any age, the movement is learned faster under an experienced eye. Since the autumn of 2026, the MØNARC® Partner Club label identifies the clubs where the curved poles are known and explained, with a €30 reduction per pair of arcs for their members. And if you are hesitating between starting alone or accompanied, our back-to-season article weighs the pros and cons.

👉 See the MØNARC® Arcs de Marche, suited to walkers from 50 to 80