What Happens to Your Body When You Nordic Walk Regularly
What Happens to Your Body When You Nordic Walk Regularly
Nordic walking is a growing fitness trend that offers numerous potential health benefits. According to the Harvard Medical School, this unique form of exercise burns more calories and engages more muscles than traditional walking. But before you dive into Nordic walking, you may have some questions, such as what exactly is Nordic walking, how can it benefit your health, and are there potential risks to consider? In this article, we’ll answer these questions and more.
What Is Nordic Walking?
Nordic walking originated in Finland as a summer training method for cross-country skiers. It combines regular walking with the use of specially designed poles. Unlike traditional walking, Nordic walking engages your upper body by incorporating the arms and shoulders into the exercise, which research suggests can help improve cardiovascular fitness and muscle strength.
To get started with Nordic walking, you’ll need a pair of adjustable Nordic walking poles designed to provide stability and support. Stand upright with the poles at your sides, engage your core, and push off with the poles as you walk. Maintain a natural stride and allow the poles to help propel you forward while keeping your movements fluid and constant.
Health Benefits of Nordic Walking
Nordic walking offers numerous health benefits, including:
It Can Improve Cardiovascular Health
A recent study published in Scientific Reports found that participants with heart disease who engaged in Nordic walking improved cardiovascular health compared to those who walked without poles. These findings indicate that Nordic walking can help reduce heart disease risk and improve cardiovascular fitness.
"Nordic walking is a low-impact form of cardio that is easy on the joints but still provides a fantastic workout for your heart and lungs," explains Rachel MacPherson, CPT, a certified personal trainer. "Nordic walking has been shown to improve resting heart rate, blood pressure, fitness levels, oxygen consumption, and overall quality of life in people with various health conditions."
It May Increase Muscular Strength
Nordic walking requires the use of poles during your walk, which engages your upper body muscles, including the arms, shoulders, and back, and can help reduce lower back pain. "Strengthening your back and upper body with Nordic walking has been shown to reduce back pain, which is excellent news for people who might be wary of exercising with back pain," says MacPherson. "Nordic walking also helps increase lower body and grip strength, which is important for healthy and independent aging."
It Can Support Weight Loss
According to a 2013 review published in The American Journal of Preventive Medicine, you can burn up to 22% more calories in Nordic walking than brisk walking. "Since you’re using more muscles and carrying additional weight from the poles, you will burn more calories during your walks," MacPherson explains. "Burning more calories can help with energy balance, which leads to healthy weight maintenance or loss. Being at a healthy weight can help ward off several chronic diseases and conditions, extend your lifespan, and prevent joint and back pain."
It Can Support Joint Health
Nordic walking is a low-impact exercise that is gentle on the joints while providing a solid workout. "Adding Nordic poles to your walks improves flexibility, mobility, and balance, creating better movement in the ankle, hip, and shoulder joints, even when not walking with the poles," says MacPherson.
It May Help You Sleep Better
While regular walking can boost sleep quality, research suggests that Nordic walking may yield even better results. MacPherson notes, "Nordic walking also helps reduce anxiety and stress, which is an important factor when it comes to enjoying your life and staying healthy in the long term."
Potential Risks of Nordic Walking
While Nordic walking is generally safe, it comes with some potential risks. "If you don’t use correct form, you could run into issues with pain or strain on your elbows, shoulders, or wrists," warns MacPherson. "It’s also risky to have your hands tied up in the poles if you have trouble with balance, so stay on smooth walking surfaces and avoid trails with roots or loose rocks. If you fall, you might not be able to get your hands free in time to brace yourself."
Who Should Avoid Nordic Walking?
Those with severe osteoarthritis, recent surgery, or acute joint injuries should exercise caution when Nordic walking or avoid it altogether. If you’re unsure about your physical capabilities or have underlying health issues, speak with your doctor or a physical therapist before Nordic walking.
Other Tips for Staying Active
Incorporate variety into your routine by mixing Nordic walking with other low-impact cardio exercises like swimming or cycling. Join a fitness group to increase your motivation and stay on track with your health and fitness goals. Always stay hydrated by drinking water before, during, and after your walks, and consider consuming electrolyte drinks before and during longer periods of activity to help replenish lost electrolytes.
The Bottom Line
Nordic walking is a low-impact exercise with numerous health benefits, including better cardiovascular fitness, increased muscular strength, weight loss, improved joint health, and enhanced sleep quality. However, if you have severe osteoarthritis, joint injuries, or other underlying health conditions, avoid engaging in activities like Nordic walking or consult with your healthcare provider before doing so. By incorporating Nordic walking into your weekly fitness routine, you can improve your overall health from the inside out.
FAQs
How do you do Nordic walking?
Nordic walking involves using specially designed poles to enhance the walking motion. Hold the poles at a comfortable height, engage your core, and use a natural stride while pushing off the ground with the poles to propel yourself forward.
How long should you Nordic walk?
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic exercise per week, which is several 30-minute Nordic walking sessions a week. You can start with shorter sessions and gradually increase as your fitness improves.
Can you do Nordic walking every day?
Yes, you can Nordic walk daily as it’s low-impact and generally safe. However, listen to your body and allow rest days to prevent overuse injuries.
