Better heart health, weight loss? Walk with poles
Walking has always been a natural exercise, and its health benefits have long been lauded, including increased heart health and lung fitness, lower risk of heart disease and stroke, better management of common health conditions such as hypertension, high cholesterol, muscular pain, and diabetes; promotes endurance, reduces body fat, and more.
A study on the Nordic Walking method is said to maximize the health benefits of walking. According to the study, “Sustained effects of different exercise modalities on physical and mental health in patients with coronary artery disease: a randomized clinical trial,” Nordic walking (NW) has been shown to improve functional capacity, quality of life, and depression symptoms in patients with coronary artery disease when compared to other exercise training programs, including those used for cardiovascular rehab. However, their long-term effects and whether the improvements can be maintained are unknown.
In a nutshell, NW is an improved walking technique that employs poles to promote upper body and leg exercise. Walking with poles used in NW burns more calories and works more muscles than regular walking, providing a highly effective overall workout. It is also a total-body workout that can be done at low, medium, or high intensity.
According to Dr. Aaron Baggish, cardiologist and director of the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital, who investigated the health benefits of NW, this exercise combines cardiovascular exercise with a vigorous muscle workout for your shoulders, arms, core, and legs. Walking without poles only activates the muscles below the waist, but adding poles to the exercise activates all of the upper body muscles as well. NW is said to burn 18% to 67% more calories than standard walking.
Nordic walking has also been linked to weight loss, lower LDL cholesterol and triglycerides, depression, anxiety, chronic pain, and waist size, among other benefits, as well as increased endurance, muscle strength, and flexibility.
Nordic poles are equipped with loose straps that wrap around the wrists. They also have a special glove-like system attached to each pole, into which one slides their hand and transmits power to the poles using the palm rather than the fingers, as Baggish explains.
NW techniques vary: double poling entails planting both poles symmetrically in front of the user and pulling themselves forward as they walk a few steps; single poling involves synchronizing your striding foot with your walking pole and pushing off at the same time. Single poling can be done with either the same-side arm and leg or the opposite arm and leg.
Most people, regardless of age or gender, can do NW, including those with balance issues such as the elderly. Baggish cautions, however, that people with serious health risks, such as those with cardiac problems, should consult their doctors before beginning the regimen.
Sources:
https://www.health.harvard.edu/exercise-and-fitness/fitness-trend-nordic-walking
https://www.onlinecjc.ca/article/S0828-282X(22)00213-6/fulltext
Category: Wellness and Complementary Therapies
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