Walking is one of the easiest, most convenient ways to exercise. Nordic walking simply adds poles to the routine. With each stride, swing them at your side like a cross-country skier. This small addition has big benefits.

The poles provide an upper body workout that pumps up your heart rate. The best part is that you really don’t feel much extra exertion. Research by the Cooper Institute in Dallas, Texas, confirmed that Nordic walking significantly increases oxygen and energy consumption. Compared with normal walkers, Nordic walkers in the study burned 20 percent more calories. Adding the poles also increased heart rate by 6 percent. Yet participants did not report that using the poles was more strenuous.

Cross-country skiers first took up Nordic walking as summer exercise. The concept was embraced by Europeans and now is being picked up in the United States, because the advantages are numerous.

Using the poles when walking can reduce the stress to your knees, heels and joints. Nordic walking can provide stability for people with balance problems, especially when on hiking trails or slippery surfaces. Because it is an overall-body workout, it can help you tone your muscles and lose weight faster. The motion of Nordic walking can help loosen neck and shoulder muscles that often tighten during long hours sitting at a desk or computer.

Specially designed Nordic walking poles with hand straps are sold at fitness stores and online for about $100. (Less expensive used poles may be available at some sporting goods stores or at online auction sites.) Be sure the pole length can be adjusted to provide the best traction. Your forearms should be parallel with the ground.

Enjoy Nordic walking on the sidewalks in your neighborhood, around an indoor track or on a trail in the woods. You won’t feel much of a difference in your workout, but in the long run you’ll reap the benefits.