Nordic walking is a low-impact exercise that helps train the body, benefits the heart, and improves overall health.
What You Need to Know About Nordic Walking
The “Unique” Walking Style
Nordic walking is a low-intensity exercise that engages 80% to 90% of the body’s muscles, promoting maximum muscle movement, which effectively improves blood circulation and enhances health.
According to CNN, Nordic walking originated in Finland, a country in the Nordic region. This walking style incorporates the use of two poles, similar to ski poles, which enhances the activity of both the upper and lower body muscles. Initially, Nordic walking was a summer training method for skiing enthusiasts. However, it later became a popular walking style for fitness and health improvement.
Illustration: Nordic walking incorporates the use of two poles similar to ski poles.
Benefits of Nordic Walking
1. Reduces Stress on Bones and Joints
Nordic walking is a low-impact exercise suitable for individuals with heart conditions and those suffering from joint pain or arthritis.
Research has shown that Nordic walking increases hip mobility, enhances stride length, and serves as a rehabilitation exercise for individuals with osteoarthritis, significantly reducing pain.
The use of poles in Nordic walking helps alleviate the weight of the body on the bones and joints while still toning the muscles. This also helps reduce muscle soreness often experienced during exercise.
2. Good for Cardiovascular Health
During Nordic walking, the entire body is engaged, increasing heart rate and expanding blood vessels, which promotes metabolism and reduces the risk of diseases, especially cardiovascular issues. Therefore, Nordic walking is an excellent choice for those looking to enhance their heart health.
Additionally, studies have shown that Nordic walking can lower blood pressure, increase ‘good’ cholesterol (HDL), and reduce ‘bad’ cholesterol (LDL). This brings numerous benefits for cardiovascular health.
In a review based on eight studies involving individuals with heart disease, Nordic walking helped participants increase their exercise duration and oxygen uptake compared to those only engaging in standard cardiac rehabilitation programs, thereby improving cardiac function.
Illustration: Nordic walking offers many benefits for cardiovascular health.
3. Full-Body Workout
Nordic walking targets muscle groups in both the upper and lower body, making it a fantastic full-body workout.
Both regular walking and Nordic walking engage lower body muscles, such as calves, glutes, and thighs. However, by using poles, Nordic walking also enhances the activity of upper body muscles, including shoulders, arms, chest, and abdomen.
This full-body exercise promotes muscle flexibility, reducing muscle stiffness—a common issue among office workers and those who sit for extended periods.
4. Effective Calorie Burning
Nordic walking can burn up to 20% more calories than traditional walking. This is due to its engagement of multiple muscle groups, leading to higher energy expenditure.
A 9-month study involving 77 volunteers showed that those who trained with Nordic walking had a body fat reduction of over 18% compared to the control group, who only performed regular exercises like walking or running.
Illustration: Nordic walking can burn 20% more calories than traditional walking.
Proper Nordic Walking Technique
To achieve optimal results from Nordic walking, it’s essential to apply the correct technique. Here’s how:
- Warm up your body.
- Step forward with your left foot, holding a pole in your right hand in front of you, and vice versa.
- As you move, lean slightly on the poles to reduce the weight on your legs and joints.
- Maintain a straight back while walking.
- Breathe in through your nose and exhale through your mouth while walking.
- The length of each stride depends on your personal stride length.
- When moving, keep the arm with the pole slightly bent (about 45 degrees) while the other arm is fully extended behind you.
Illustration: Applying the correct technique is essential for effective training.
Tips for Nordic Walking
Nordic walking is a safe and effective form of exercise for most people. However, when practicing Nordic walking, consider the following:
- Select appropriate walking shoes and poles for yourself.
- Use proper technique to effectively engage muscle groups.
- When starting with Nordic walking, choose flat terrains. Once comfortable with the poles, progress to varied terrains like hills.
- If you encounter any injuries while exercising, seek medical attention promptly.
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