Going for a walk is a very complete physical activity, of great help when paddling in favor of active and healthy aging. But the truth is that we can squeeze even more benefits out of walking if we add some walking sticks. This is, broadly speaking, Nordic walking.
This discipline emerged as a training method for cross-country skiers in the hot months, but for some time now it has become popular as a perfect sport to stay in shape, strengthen muscles, protect joints and improve health in general. .
Nordic walking consists of going for a walk with the help of poles. Now, those for skiing are not useful, nor are those for hiking, but they must be specific for this discipline. Canes not only help gain agility and balance, but also increase energy expenditure and strengthen the body. A point to highlight is that the intensity can be adapted to the level of physical activity of each person.
To practice it, you can choose to advance both canes at the same time and advance about three steps in that distance, or have the movement of the cane accompany that of the legs. In any case, it is imperative that the back is upright and that the poles not only serve as support, but that you have to use force with your arms to add intensity to the exercise.
Nordic walking is only growing in popularity due to its many benefits. As highlighted by Harvard University, this sport combines cardiovascular exercise with vigorous muscle training. While just walking we activate the lower body, with Nordic walking we work the shoulders, arms and core, in addition to the legs.
Therefore, it burns more calories than regular walking. Dr. Baggish, director of the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital, notes that “when you walk without canes, you activate the muscles below the waist. “When you add Nordic poles, you also activate all the muscles in your upper body.” “You are exercising between 80% and 90% of your muscles, instead of 50%, which provides a substantial benefit in burning calories,” adds the expert.
So Nordic walking is very effective in reducing fat, maintaining a healthy weight and strengthening muscles. All this, protecting the joints and with a lower risk of falls, because “you are much more stable when you use canes, because you have more points of contact with the ground and you do not depend solely on two feet,” says Dr. Baggish.
But these are not the only benefits of Nordic walking. As a good aerobic activity, it also helps reduce “bad” cholesterol and increases “good” cholesterol. In turn, it reduces depression, anxiety and chronic pain. It also improves endurance, strength, flexibility and reduces the risk of cardiovascular diseases.
