Have you ever noticed people walking with poles, even on a flat surface? And have you ever wondered why they do it? Such movement is known as Nordic walking, which is somewhat reminiscent of cross-country skiing, but without snow and skis, informs Ukr.Media.
Walking with poles first appeared in Scandinavia, moving to Central Europe about 20 years ago. For some reason, it has not become particularly popular, even though it has many health benefits.
However, there are reasons that suggest that you might want to try Nordic walking.
You burn more calories
Back in 1995, researchers noticed that Nordic walking burns more calories than regular walking. In fact, they found that Nordic walking burns 18% more calories than regular walking.
Since then, numerous studies have confirmed these findings, suggesting that Nordic walking could be a great form of exercise for those looking to lose weight. One study in Italy even found that overweight people lost weight faster while doing Nordic walking than while walking.
And while Nordic walking doesn't burn more calories than other, more intense forms of exercise, such as running, it can be a great low-impact exercise option or a way to boost the benefits of your regular daily walks.
It can reduce pain in the extremities
Using poles while walking allows you to distribute your weight across your arms and torso, reducing the strain on your back, knees, and hips. Theoretically, this could reduce back pain when walking.
However, research is mixed: some studies show that Nordic walking can reduce lower back pain and knee strain, while others say it is no more beneficial than regular walking.
If you suffer from lower back, hip or knee pain, Nordic walking may be beneficial as it redistributes your weight somewhat. However, it is worth discussing it with your doctor before starting it and stopping if your pain persists even when using poles.
Improves upper body strength
Nordic walking uses your arms and shoulders more than regular walking, which can improve your strength. Studies have shown that Nordic walking can not only increase hand grip strength, but also increase muscle activity in the shoulders.
Upper body strength, including your grip strength, is important for many everyday tasks, from carrying groceries to filling a kettle. Increasing muscle strength is also important for injury prevention because it helps stabilize joints and protects them during movement under load, such as carrying heavy shopping bags.
Increases core strength
Nordic walking also engages the core muscles (including the abdominal and back muscles) more than regular walking.
Engaging your core muscles more helps strengthen them, which in turn improves posture. Improving core strength can also improve your balance and your ability to move.
Reduces the risk of falling
Unfortunately, as we age, we tend to stumble and fall more often when walking. This is mainly due to decreased muscle strength, problems with balance, and problems with the way we walk.
The advantage of Nordic walking is that you drive your poles into the ground at the same time as you move your legs. This improves balance and reduces the chance of falling.
In fact, one study even showed that people who followed a Nordic walking training program for three weeks improved their balance — even when walking without poles.
Improves cardiovascular health
Studies show that Nordic walking can improve cardiovascular health in just four weeks.
Another study in obese women also found that Nordic walking can improve blood pressure, although only to the same extent as regular walking. Additionally, Nordic walking has been shown to improve resting blood sugar levels in postmenopausal women, which is important for preventing diabetes, as well as lowering blood cholesterol levels.
You can walk faster.
Nordic walking can help you get where you want to go faster than regular walking. In fact, a review found that Nordic walking increased your average walking speed by 25% compared to regular walking. As a result of walking faster, you will be able to burn more calories. So if you go for a 30-minute Nordic walk, you will not only be able to walk further, but you will also be able to burn more calories than with a regular walk.
Nordic walking has clear benefits. It can be especially beneficial for people who don't enjoy other types of exercise, such as running, but still want to do something more intense than brisk walking.
Джерело: ukr.media
