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What are the benefits of Nordic walking?

This form of exercise brings a multitude of health benefits:

  • improved cardiovascular and aerobic fitness – a study in 19971 found that Nordic walking increased oxygen consumption by around 23% and heart rate by around 16% compared to normal walking.  Some researchers believe that heart rate may also increase by as much as five to 17 beats per minute
  • increased energy consumption and calorie burning – it is thought that an average of around 20% more calories are burned when compared with normal walking and a study in 20022 found that this can increase to 46% in some cases
  • reduced pressure on joints – body weight is distributed across four points (two legs and two poles), and as the joints are moving this helps maintain bone density and avoid osteoporosis
  • increased muscular fitness – the International Nordic Walking Association claims this style of exercise utilises up to 90% of our entire body’s muscles as using the poles works not only the legs but also the arms and torso.  Swimming, widely believed to be the best all-round workout, uses only about 70 per cent
  • strengthened balance and stability – having a pole on each side, rather than just a walking stick on one side, provides additional stability for anyone with balance problems, enabling them to walk much more easily and confidently2
  • enhanced gait – the rhythmic motion of Nordic walking can help people who find walking difficult by establishing a beat
  • improved posture – the act of picking up poles, ready to walk, often results in a more erect posture as people tend to stand up straighter when holding them
  • reduced physical tension - using the poles can improve mobility in the chest, shoulders, neck and back (upper and lower)
  • psychological improvements – research shows that Nordic walking can help improve mood and outlook, relieving any feelings of depression or tension.

Did you know?

Supermodel Rachel Hunter and Coleen Rooney, the wife of England footballer Wayne Rooney, are amongst celebrity fans, although celebrities have been slow to embrace Nordic walking as it is not thought to be ‘sexy’ enough!

 

References


  1. Nordic Walking Study - The Cooper Institute http://www.cooperinstitute.org/research/past/nordicwalking.cfm

  2. The physiological responses to walking with and without Power Poles on treadmill exercise - Porcari JP, Hendrickson TL, Walter PR, Terry L, Walsko G - Res Q Exerc Sport. 1997 Jun;68(2):161-6. http://www.ncbi.nlm.nih.gov/pubmed/9200250


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