What exactly is a Nordic walk?

We look into Nordic walking and inquire about getting started with the activity with several professionals.

 

You might be familiar with the term "Nordic walking," but do you know what the activity entails? The word refers to a method of walking that is low-impact but intense, and it involves the use of poles to move the walker ahead.

 

"Nordic walking is a means of involving the complete body with every step you take," said Gill Stewart, author of The Complete Guide to Nordic Walking and programme director of Nordic Walking UK. "You use two specifically constructed poles and a certain walking technique," she added.

 

It is well known how helpful walking can be when used as a form of physical exercise. But how is it different from regular walking? What positive effects does it have on one's health? And for how many hours every day should you do it? We have conducted the necessary research, consulted an authority on the topic, and prepared all of the materials for you so that you can learn everything you need to know about the activity.

 

What exactly is a Nordic walk?

 

According to Stewart, the practice of Nordic walking can be traced back to the middle of the 20th century, when it was initially developed as a method of cross-country skiers' summertime conditioning. On the other hand, it wasn't until the 1990s that it was officially recognized as a kind of physical activity in Finland. Since that time, adds Stewart, Nordic walking has evolved to become a sort of physical conditioning that is more accessible to a broader audience.

 

To paraphrase what Stewart has said, "You're getting the same workout as if you were swimming." in the sense that it engages all of the major muscles. Additionally, it is significantly more ergonomic than jogging, as it takes the pressure off of your joints while also using your upper body.

 

How exactly does one become an expert in the art of Nordic walking? According to Stewart, "getting forward propulsion is all about swinging your arms from shoulder to shoulder and planting your poles at an angle." [citation needed]

 

It is believed that the primary purpose of using a pole is to be able to utilize the upper limb muscles, which are not generally used in walking, to "facilitate high-intensity exercise with the minimum effort by adjusting the energy consumption of the body." This is according to a study that was published in the Journal of Physical Therapy Science. [citation needed] Because of this, Nordic walking is frequently compared to the intensity of running, even though it does not involve the same high levels of impact.

 

What positive effects does Nordic walking have on one's health?

 

Nordic walking is an excellent form of exercise that offers numerous positive effects on one's health. Here are several examples:

 

1. It increases your capacity for physical activity. 2.

 

Over one year, overweight middle-aged women participated in a study that compared the benefits of participating in either a walking program or a Nordic walking program. The study was published in the International Journal of Sports Medicine. It led to some interesting findings.

 

Following the completion of the 12-week training regimen, the researchers came to a conclusion that "Nordic walking activity in obese women allows an increase in exercise intensity and adherence to a training program without increasing the perception of effort, leading to enhanced aerobic capacity."

 

But what gives rise to this? "Nordic walking helps you to keep the weight off the lower body joints and—because the poles are supporting you and providing propulsion—it makes it feel easier," says Stewart. "Nordic walking enables you to keep the weight off the lower body joints." However, you are exerting more effort since you are utilizing muscles from other parts of your body.

 

2. It results in an increased intake of oxygen.

 

Even though Nordic walking is a low-impact type of exercise, that does not mean that it does not offer a great deal of value for the time and money spent on it.

 

Researchers found that in comparison to brisk walking without poles, Nordic walking increased VO2 max measurements (the amount of oxygen you breathe in while exercising as hard as you can) by somewhere in the range of 11 per cent to 23 per cent. These findings were published in an article that was published in the American Journal of Preventive Medicine. When you take in more oxygen, your body can make better use of the energy it receives. A higher VO2 max is typically indicative of a higher level of physical fitness.

 

3. It bolsters the strength of the muscles.

 

A study that was published in the journal Asian Nursing Research found that Nordic walking "helps people use not only the lower body but also all of the muscles of the upper body." [citation needed] What is the result? According to the findings of the research, "this helps to minimize the load that happens while walking, which could aid in building muscle strength."

 

Stewart agrees. Because Nordic walking engages 90 per cent of your major muscle groups, it is difficult not only to become proficient in the activity but also to maintain it over time." It stimulates the core and uses the shoulders and arms as well," she explains, "so you get a full-body workout." "It works out all of the large muscles like the legs and the buttocks."

 

4. It improves your posture and balance.

 

According to the findings of a study that was published in the journal Healthcare in the year 2021, which investigated the effect that Nordic walking had on spinal posture, "A Nordic walking training program has the potential to increase upper and lower body strength and balance."

 

5. It can be more effective at burning calories than walking.

 

Walking in a Nordic setting can be beneficial to your weight loss efforts in a manner that is analogous to that of walking on a treadmill. In a study that was published in the American Journal of Preventive Medicine, researchers compared the short-term effects of Nordic walking to those of brisk walking without poles. They found that Nordic walking increased the number of calories burned by between 18 and 22 per cent.

 

6. It improves one's state of mind.

 

The positive effects that spending time in nature can have on one's state of mind have received a lot of attention in recent years. Furthermore, according to research published in the journal Frontiers in Psychology, "Proximity to green space has been associated with lower levels of stress and reduced symptomology for depression and anxiety." [citation needed] Therefore, as long as you are Nordic walking in a beautiful location, you may experience an improvement in your mood.

 

In addition, according to Stewart, "you get the mood-boosting effects of being outdoors and in nature, and it's a rhythmical movement that may seem extremely thoughtful when you're doing it."

 

What kinds of shoes and other gear are required for Nordic walking?

 

One of the many advantages of Nordic walking is that it does not require a large amount of specialized equipment. Along with a reliable pair of shoes for walking, Stewart recommends having two poles that are equipped with a Nordic walking strap. This strap acts like a glove that you push into, and some of the most recent models of bars come equipped with ergonomic handles that can be used to generate forward momentum. It is possible to do it at any time and in any location, be it a city or a rural area.

 

How long should you plan to spend walking in the Nordic style?

 

"For as long as you possibly can," Stewart advises. "We would argue that if you can do 20 minutes a day, that is better than any other sort of fitness I've come across for maintaining a decent overall physical condition."

Article source : https://www.livescience.com/what-is-nordic-walking

Image source  : https://pixabay.com/id/photos/kenaikan-berjalan-nordic-jalur-lari-1454936/

What is the difference between Nordic walking and walking?

What is the point of Nordic walking?

What is the Nordic walking technique?

Is Nordic walking difficult?

Is Nordic walking better than running?

Can you Nordic Walk on a treadmill?