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BenefitsNordic walking is suitable for all age groups and abilities of people who can walk, including those with some mobility limitations. If you have limited walking mobility, there is a good chance that you will discover that Nordic Walking enables you to move more easily and, therefore, to exercise at a higher intensity than you can not only when natural walking, but also when doing other physical activities. A recent research study by the University of Brighton in East Sussex (to be submitted for publication) has shown that, among healthy people aged 60 and over, the amount of energy used and the heart rate level were on average 40% higher when Nordic walking compared to walking naturally*. Individuals with differing abilities and fitness levels can all exercise in the same group allowing people to walk together and talk at the same time. If you are a trained athlete or sportsperson, you can achieve training zone heart rates Nordic walking. It will, therefore, provide you with an alternative way of exercising major muscle groups at a high intensity. Research has shown that, as a total body workout, Nordic walking can better improve an individual’s health, fitness and general well-being than natural walking**. An increasing amount of scientific research activity is further investigating the impact of Nordic walking on the human body*** Health BenefitsKey general health improvement objectives you can achieve through Nordic walking include regular relaxation, recovery from illness and rehabilitation after treatment, e.g. post-operatively. The International Nordic Walking Association states that: “… cardiac patients, people with overweight, diabetes, COPD (bronchitis etc.) Lose and control weight … strengthen the back, legs and arms…As you use your legs, arms, shoulders and chest/back muscles when Nordic walking, up to 90% of the body’s muscles are actively working**. On average, you will, therefore, expend 20% more calories than when naturally walking at the same walking speed**. Moreover, it can actually feel easier and less tiring Nordic walking than natural walking**. This is because, although you are using more muscles and doing more exercise, the effort is spread across the whole body. … reduce tension and pain in the neck, shoulder and back ... Modern living generally means more of a sedentary than an active day-to-day lifestyle for most of us: sitting for long periods at home, at work or travelling. Combined with using computers, back pain, and neck and shoulder tension have become a very common, yet often invisible, health problem. With effective Nordic Walking technique, rotation of the spine is enhanced compared to natural walking. This strengthens spinal discs and muscles, thus reducing the likelihood of back pain. Use of the recommended Exel Nordic Walker poles leads to a strengthening of the large back muscles that pull the shoulder blades down. This can significantly alleviate neck and shoulder tension. The International Nordic Walking Association states that: “In walking with the specially designed poles, the joints are unburdened, leading to a release of tension in the neck and shoulder area and the spine is supported.” (INWA: 2005) … tackle repetitive strain injury (RSI) … The Exel pole’s ergonomically designed glove-straps (very different to the ones on trekking/natural walking poles) enable you to release your grip as you push forward. Nordic Walking technique involves a squeezing then a releasing of your grip on the pole through the stride. This strengthens wrist muscles that can contribute to a lessening of RSI symptoms. The International Nordic Walking Association states that: “In the treatment of instability of the pelvis, of whiplash, fibromyalgia, RSI and chronic back problems, experience has shown that Nordic Walking is a beneficial practice.” (INWA: 2005) …and take the load off your knees. Nordic walking can be considerably more comfortable than both jogging and natural walking. This is because the upper body is also being exercised, thus reducing the load on your knees. The International Nordic Walking Association states that: “For anyone with restrictions or complaints of the spine, hip joints, knees or ankles, Nordic Walking provides relief.” (INWA: 2005) Fitness BenefitsKey general fitness enhancement objectives you can achieve through Nordic walking include improving your physical condition, managing your weight and increasing your aerobic capacity. Less challenging to adopt as a regular habit … easier to keep up … As the effort of your upper body controls how intensely you Nordic walk, it is possible to walk at the same speed as family and friends whilst exercising at your own optimal level. This makes Nordic walking more enjoyable and you more likely to stick to your exercise programme. … an excellent way to improve your heart and lung function … Research has revealed that high intensity Nordic walking results in heart rate reaching 75% of maximal values, while you are simply walking****. Exercise intensity can be increased further when running with Nordic Walking poles. .. and an alternative high intensity training method for sports people and regular exercisers. Nordic walking is an ideal cross-training technique, as it involves whole body muscular activity, high heart rate response and yet a lowered rate of perceived exertion (RPE). This means you can work at a higher intensity for longer more easily than with many other training techniques. As the perception (the RPE) when Nordic walking is that you are exerting less effort than you actually are, you feel relatively more comfortable whilst your heart is working at a significantly demanding level. Nordic walking can, therefore, be an exciting, motivating and effective addition to your regular training programme. Social and Emotional BenefitsRelieve stress and promote a personal sense of well-being … … by exercising on your own … Once you’ve learned good Nordic walking technique and you’ve bought or hired a pair of Exel Nordic Walker poles, you’re then in control of when, where and how long you Nordic walk for. … or by enjoying the company of family, friends and new acquaintances. … Alternatively, by walking at the same speed as a companion, but increasing your personal level of intensity by working your arms harder, you can gain all the above health and fitness benefits while Nordic walking with family, friends or people you’re meeting for the first time. The intensity of exercise is determined by upper body effort. Nordic walking facilitates people of differing fitness and mobility levels to walk and talk together, as well as working to their own individual level. Nordic Walking for Health offers you regular, guided Nordic walks - in your locality - once you’ve successfully complete the whole programme. … or, enhance your existing skills as a Walking Leader to enable other walkers to get more out of regular walking. In addition, existing (natural) walking leaders can qualify to lead regular Nordic walks having successfully completed one-to-one Activity Leader training with a Nordic Walking for Health Nordic Walking Instructor. This is an innovative way of adding value to ‘Walking for Health (Initiative)’ and other organised walking schemes in East Sussex.
* www.vikingwalking.com |
