Walking is a phenomenal form of exercise. All it requires is a pair of sneakers and a place to walk, whether on a treadmill or in the great outdoors.
According to HuffPost, adding just one more accessory to your walking gear can significantly increase the effectiveness of your workout. Nordic walking, an exercise that incorporates a specific type of trekking pole called a Nordic pole, can improve posture, balance, and heart health. But what is Nordic walking and how do you get started?
What is Nordic Walking?
Nordic walking dates back to around the 1950s and skiers have used this method to train during the summer off-season for decades. This sport involves walking with Nordic poles.
Nordic poles differ from ordinary hiking poles in two ways, CNN reports. First, they feature built-in gloves that allow walkers to release their grip but still have control over the poles. This maximizes upper-body engagement, providing a simultaneous workout for both the arms and legs.
“To get the most benefits from Nordic walking, you have to do it the right way,” Ivan Semirechenskiy, the vice president of the Nordic Walking Association of North America, tells CNN. “With hiking, you hold the pole all of the time. Here you push the pole backward, release it, shift it back up and hold it again.”
What are the Benefits of Nordic Walking?
Nordic walking poles provide the same benefits as hiking poles. For example, they also support balance and provide stability. In fact, Aaron Baggish, director of sports cardiology at Switzerland’s University of Lausanne, says that Nordic poles may serve as an alternative to a cane for extended walking.
Baggish adds that for those with balance issues, “Their favorite thing is walking uphill with the poles, as the perceived effort feels much less. That’s where the poles really have a benefit. They help uphill for force generation and downhill for stability.”
Semirechenskiy, who himself used the poles to recover from a spinal condition, explains that, “Nordic walking helps people recover from surgery, maintain their body shape, solve joint problems, maintain brain health and so on. It helps people be as healthy as they can be for life.”
Nordic Walking and Heart Health
According to a study published in the Canadian Journal of Cardiology, Nordic walking may be especially beneficial for people with coronary artery disease. The study followed 130 individuals with the disease. A third of the participants took part in Nordic walking, while another third followed a high-intensity interval training program, and the final third completed a moderate-to-vigorous exercise program.
After 12 weeks, researchers examined each group’s ability to perform daily activities by measuring how far they could walk over six minutes. The Nordic walking group showed the most improvement, demonstrating Nordic walking’s potential to improve heart health.
Getting Started with Nordic Walking
Getting started with Nordic walking is easy. You can walk with the poles both on hiking trails and during everyday walks, according to CNN.
The poles retail for about $100 and online tutorials are available for learning how to walk. Although learning the motions takes only about five minutes, it’s helpful to build up to a full-time exercise routine, starting with a five-minute walk and slowly increasing to 30 minutes five days a week.
There are also Nordic walking competitions and races for those who master the art. “Some people think this is a senior sport, but it’s for everyone. It’s also a very social sport. You can create clubs and even teams,” says Semirechenskiy.
Walking is already one of the best ways to stay active. Add a pair of Nordic poles, and every stroll becomes an opportunity to challenge your body, enjoy the outdoors, and take another step toward better health.
