The Benefits of Nordic Walking: A Complete Guide
In today’s fast-paced world, it can be easy to overlook the simple act of walking. With so much emphasis on high-intensity workouts and extreme fitness regimes, the humble walk often gets overshadowed. However, according to the NHS, the benefits of a simple walk are often overlooked. Walking has been linked to better heart, brain, and mental health. And, some experts believe that Nordic walking may be even better for you than regular walking. In this article, we will explore the benefits of Nordic walking and how it compares to the popular 10,000 steps rule.
What is Nordic Walking?
Nordic walking involves using two poles to propel yourself as you walk. It was first popularized in the 1990s by skiers, hoping to build their strength off-season. This form of walking engages more of your muscles compared to regular walking, with up to 90% of your muscles being used (compared to regular walking’s 50% according to Harvard Health). This makes it a more vigorous activity and can lead to increased calorie expenditure and less joint pain.
Is Nordic Walking Better Than 10,000 Steps?
According to Dr. Giuseppe Aragona, GP and medical adviser for Prescription Doctor, Nordic walking offers many advantages over simply aiming for 10,000 steps a day, provided you move enough to meet fitness recommendations. The 10,000 steps rule was never based on robust medical evidence; rather, it emerged as a marketing concept in the 1960s. However, we now know that meaningful health benefits can be achieved with far fewer steps, and the quality and intensity of movement matter just as much as the number of steps taken.
Nordic walking may be a more vigorous activity, as it gets more of your body moving. Studies suggest that it can increase energy expenditure by around 20% compared to ordinary walking at the same speed, allowing people to achieve a moderate-intensity workout more quickly. For most adults, around 150 minutes of moderate-intensity activity per week is the recommended target, and Nordic walking is an excellent way to meet that. It can make each step ‘count’ a little more towards cardiovascular fitness.
Who Might Benefit Most From Nordic Walking?
Dr. Aragona explains that Nordic walking is an excellent choice for those suffering from joint pain, including those with mild-to-moderate osteoarthritis. The poles act as a support system, distributing some of the body weight through the arms and reducing the load going through the hips, knees, and ankles. This can make walking more comfortable and allow people to walk further or more confidently than they might otherwise manage.
Additionally, Nordic walking encourages better posture and a longer stride, both of which can reduce stiffness. The added stability and balance the poles offer can also reduce the fear of falling and allow people to remain active, which is important for joint health in the long run.
Nordic walking is often associated with older people, but it can be an excellent full-body workout for any age group. It strengthens the core, improves coordination, and provides a cardiovascular boost without the higher impact of running. Younger adults who find walking ‘too easy’ often enjoy the increased challenge and pace they can achieve with poles. It can also be ideal for people recovering from injury, those who want a low-impact form of cross-training, or anyone looking for an outdoor activity that improves fitness and strength simultaneously.
In Conclusion
Nordic walking offers numerous benefits for people of all ages and fitness levels. It is a low-impact activity that can improve cardiovascular health, strengthen muscles, and reduce joint pain. It is also a great way to get outdoors and enjoy nature while getting a full-body workout. So, whether you are looking to improve your fitness, manage joint pain, or simply enjoy the great outdoors, give Nordic walking a try. It may just become your new favorite form of exercise.
