NORDIC WALKING FOR HEALTH — AN ENHANCED FORM OF AMBULATION — is better at improving functional capacity compared with other exercise forms.
In a new randomized clinical trial, researchers compared Nordic walking with high-intensity interval training (HIIT) and moderate-to-vigorous continuous training.
Today we explore the mechanics of Nordic walking, why it can be better than running, and a new study showing the significant benefits of Nordic walking.
Before we begin, I have a question: Are the poles used for Nordic walking the same as those used for hiking? We’ll get back to that question at the end.
What is Nordic walking?
The American Nordic Walking Association explains that Nordic pole walking is a workout that can use 80 percent of your muscles. As a bonus, you get to spend time outdoors.
Nordic pole walking originated in Finland and has long been popular throughout Scandinavia and the United Kingdom. It is a simple but remarkably effective form of exercise.
Let’s talk about the mechanics of Nordic walking. Here’s a nice video illustration of Nordic walking:
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Nordic walking equipment
While traditionalists may use fixed-length ski poles (for example, to stay in shape during the Nordic ski off-season), you may prefer Nordic walking poles.
Nordic walking poles come in two forms: one-piece, non-adjustable shaft versions in various lengths versus telescoping, adjustable-length ones. The fixed ones tend to be stronger and lighter, while the telescoping ones are more transportable and are appropriate for all heights.
Nordic walking technique
Again, the American Nordic Walking Association: First, size up your poles. Hold the grip, place the tip on the ground, and keep the pole vertical. Your arm should be close to your body, with your elbow bent at a 90-degree angle. Now grip to poles lightly, straps over your wrists.
Next up is the cadence — walk in a normal, vigorous fashion. Unlike usual walking, you determine your stride by your arm movement range. The longer the pole thrust, the longer the stride, and the more powerful the swing of your pelvis and upper torso.
Walk with the poles moving in opposition to your legs. Over time, this will become more natural to you. The poles drag behind you at a 45-degree angle as you ambulate. Once the angle feels okay, grip the poles and plant them (rather than dragging them). Keep using the 45-degree angle backward, your elbows kept close to your body, and your arms relaxed and straight.
Now that you are comfortable planting, try pushing the poles with each step (“boost” yourself with each step). Roll from heels to toes (with each step) as you push off with a fuller arm swing. Here are some visual guides:
Nordic walking benefits
A single-center randomized controlled trial recently examined Nordic walking, with these provocative findings:
Nordic walking improved functional capacity compared with moderate- to vigorous-intensity continuous training and high-intensity interval training (HIIT).
The subjects doing Nordic walking had greater improvements in functional capacity (measured through six-minute walk test distances) compared with individuals doing either of the other two exercise strategies.
Here are the changes in six-minute walk test distances, as measured at baseline and 26 weeks, respectively. From baseline to 26 weeks, the mean changes in the six-minute walk test distance were 55.6 meters and 59.9 meters for moderate- to vigorous-intensity continuous training and HIIT, respectively.
The Nordic walking group improved a remarkable 94.2 meters.
Nordic walking FOR HEALTH: My take
Nordic walking is one more option for many individuals to do physical activity. Moreover, for those with musculoskeletal issues (such as posture, balance, or gait), the poles used for Nordic walking may facilitate better walking mechanics and speed.
You may be able to get significantly more fit by doing Nordic walking. The study we examined incorporated cardiac rehabilitation patients, but the findings may apply to many of us.
Thank you for joining me in this brief look at Nordic walking for health.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
