Benefits of Nordic walking

Benefits of Nordic walking

Nordic walking, also known as pole walking, has become a favorite form of exercise for many due to its numerous health benefits. It is a low-impact activity that can be done by people of all ages, fitness levels, and available time. Unlike other forms of exercise, Nordic walking involves the use of poles, which help to engage the upper body muscles and provide stability, making it a great full-body workout.

One of the biggest advantages of Nordic walking is that it is an excellent form of cardiovascular exercise. It helps to increase heart rate, which in turn boosts the metabolism and helps with weight loss. Additionally, it can improve lung capacity, which is essential for overall health.

Another major advantage of Nordic walking is that it is low-impact, meaning that it is gentle on the joints. This is especially important for people who may have joint problems or are recovering from an injury, as it allows them to exercise without putting too much stress on their joints.

Furthermore, Nordic walking has been shown to improve posture, balance, and coordination. This is because the poles provide support and help to keep the body in a more upright position, which strengthens the core muscles and improves balance. It is also a great way to improve overall flexibility and range of motion.

What is Nordic walking?

Nordic walking is a full-body, low-impact workout that involves walking using specialized poles. When done correctly, it can engage up to 90% of your muscles and offer an intense workout. The poles used in Nordic walking help to increase speed and target the upper-body muscles. Nordic walking is a safe, natural, dynamic, efficient, and suitable-for-all form of physical activity that trains the body in a holistic, symmetrical, and balanced way. The overall goal of Nordic walking is general physical and mental well-being. [1][2][3][4]


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Benefits of Nordic Walking

Nordic Walking is a low-impact exercise that utilizes poles to engage the upper body while walking. Here are some benefits of this type of workout:

  1. Full-body workout: Nordic Walking engages the upper and lower body, making it a full-body workout that can burn up to 46% more calories than regular walking.
  2. Low impact: Nordic Walking is a low-impact exercise that is easier on the joints than running or high-impact workouts.
  3. Improves posture: The use of poles helps to improve posture and strengthen the back muscles, reducing the risk of back pain.
  4. Boosts cardiovascular health: Nordic Walking is a great cardiovascular exercise that can help to lower blood pressure, reduce cholesterol levels, and improve overall heart health.
  5. Enhances balance and stability: The use of poles helps to improve balance and stability, making Nordic Walking a great exercise for seniors or those with balance issues.
  6. Decreases stress: Nordic Walking can be a great stress-reliever, as it allows you to get outside and enjoy nature while getting a workout.

Overall, Nordic Walking is a great exercise for people of all ages and fitness levels, offering a wide range of benefits for both physical and mental health.

Who is Nordic walking suitable for?

Nordic walking is a low-impact exercise that is suitable for a variety of individuals, including those looking to burn more calories than regular walking, reduce fat mass, bad LDL cholesterol, and triglycerides, and increase good HDL cholesterol[1]. It is also a great option for individuals with arthritis pain as it produces less load on the joints and increases muscle strength[2]. Furthermore, pole walking or Nordic walking is particularly helpful for people with Parkinson’s, as it can improve mobility[3]. Moreover, Nordic walking poles offer added stability, which is super important, especially as you start getting older, and can reduce the risk of falling[4].


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Where is the best place to practice Nordic walking?

Nordic walking can be practiced in a variety of locations, including parks, trails, and sidewalks. The best place to practice Nordic walking is generally a location that provides a flat surface that is free of obstructions such as rocks and roots and has enough space for you to move your arms freely while holding the walking poles. Parks and trails are ideal locations because they provide a natural setting and often have designated walking paths. However, sidewalks can also be a good option, especially if you live in an urban area. It is recommended to start with shorter distances and gradually increase the duration and intensity of your Nordic walking sessions.[1][2]


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The duration of classes Nordic walking

The duration of Nordic walking classes can vary depending on a few different factors, including the instructor, the skill level of the participants, and the goals of the class. Generally, classes can range from 30 minutes to an hour or more.

30-Minute Classes

Many Nordic walking classes are designed to be short and sweet, lasting only 30 minutes. These classes are often geared towards beginners who are just learning the basics of Nordic walking. They may focus on proper form and technique, as well as building up endurance and stamina.

30-minute classes are also a great option for those who have busy schedules and need a quick and efficient workout. They can be a great way to get in some exercise during a lunch break or before work.

60-Minute Classes

Another common duration for Nordic walking classes is 60 minutes. These classes are often geared towards intermediate or advanced walkers who are looking to improve their technique and build endurance.

In a 60-minute class, participants may engage in a variety of exercises and drills designed to improve their Nordic walking skills. The class may also include a warm-up and cool-down period to help prevent injury and improve flexibility.

Longer Classes

Some Nordic walking classes may last longer than 60 minutes, depending on the goals of the class and the skill level of the participants. Longer classes may be geared towards more experienced walkers who are looking for a challenge or who want to train for a specific event, such as a marathon or race.

Longer classes may include more advanced drills and exercises, as well as more time for stretching and cool-down. They may also include breaks for water and rest, as Nordic walking can be a physically demanding activity.

The duration of Nordic walking classes can vary depending on a variety of factors, including the instructor, the skill level of the participants, and the goals of the class. Whether you are a beginner or an experienced walker, there is likely a Nordic walking class that will meet your needs and helps you achieve your fitness goals.

Are there any contraindications for Nordic walking?

Yes, there are some contraindications for Nordic walking. According to a source,[1] possible contraindications include clients who use walkers or require two canes for ambulation, those in the later stages of neurological conditions, or clients with ataxia or challenges with dual tasking. Another source[2] also mentions that shorter sticks are preferred for beginners and people with contraindications to significant loads on the spine, while longer sticks have an additional strain on the back.


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Final Words

In conclusion, Nordic walking is a great form of exercise that offers numerous health benefits. Its accessibility, low-impact nature, and full-body workout make it an excellent choice for people of all ages and fitness levels.

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Read also:

Learning the Basic Technique | Nordic Walking

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