The 'unique' walking style is good for the heart, bones, joints, and burns calories effectively: Did you know?

Things to know about Nordic walking

Walking style "unique"

Nordic walking is a low-intensity exercise that works on 80% - 90% of the muscles in the body, helping the muscles to be mobilized to the maximum, thereby helping to improve blood circulation effectively and strengthen the body. health.

According to CNN, Nordic walking originated in Finland, a country in the Nordic region. Nordic walking is a type of walking that combines the use of two more canes similar to a ski pole, which strengthens both the upper and lower body muscles. Originally, Nordic walking was a summer workout for skiing enthusiasts. However, later it became a type of walking that many people applied to exercise.

Illustration: Nordic walking is a type of walking combined with the use of 2 more canes similar to ski poles.

Benefits of Nordic walking

1. Reduce the burden on bones and joints

Nordic walking is a low-intensity exercise method, suitable both for people with cardiovascular disease and those with joint pain or arthritis.

One study found that Nordic walking increased hip range of motion, increased stride length, and acted as a rehabilitation exercise for people with osteoarthritis and joint pain. significant pain.

Nordic walking uses walking sticks and canes to help reduce the burden of the body's weight on bones and joints while still toning the muscles. This also helps reduce pain from muscle tension that often occurs with exercise.

2. Good for heart health

When walking Nordic style, the whole body moves, causing the heart rate to increase, the blood vessels to dilate, thereby promoting metabolism and helping to limit the risk of diseases, especially cardiovascular disease. . Therefore, Nordic walking is a great choice for those who want to improve their cardiovascular health.

Additionally, some studies show that Nordic walking can lower blood pressure, as well as raise 'good' (HDL) cholesterol and lower 'bad' (LDL) cholesterol. This has many benefits for heart health.

In a review based on eight studies in people with heart disease, Nordic walking also helped exercise participants increase exercise time and oxygen uptake compared to those who performed only moderate exercise programs. standard cardiovascular rehabilitation program, thereby helping to improve the patient's cardiovascular function.

Illustration: Nordic walking has many benefits for heart health.

3. Full body workout

Nordic walking targets muscle mass in both the upper and lower body, making it a great full-body exercise.

Regular walking and Nordic walking both use muscles in the lower body, such as calves, glutes, thigh muscles… However, by using more canes when walking, Nordic walking It also helps to strengthen the working ability of the upper body muscles, such as shoulder muscles, arm muscles, chest muscles, abdominal muscles, .

The whole body exercise helps the muscles work flexibly, thereby reducing muscle tension - a common condition common in office workers and people who often have to sit for a long time.

4. Burn calories effectively

Nordic walking can burn 20% more calories than traditional walking. This is because Nordic walking affects many muscles in the body, thereby causing the body to expend more energy.

A 9-month study conducted on 77 volunteers showed that those who exercised with Nordic walking had an 18% greater reduction in body fat than a control group. - people who only do regular exercise such as walking or jogging.

Illustration: Nordic walking can burn 20% more calories than traditional walking.

Correct Nordic walking technique

To get the most out of your Nordic walking workout, you need to make sure you're applying the right technique. As follows:

• Warm up the body warm up.
• The left foot steps forward, the right hand holds a stick placed in front and vice versa.
• When moving, try to lean a little on the cane to reduce the load of body weight on the legs and bones and joints.
• When walking, try to keep your back straight.
• When walking, you need to inhale air through your nose and exhale through your mouth.
• The length of each stride depends on the ability of each person to walk wide.
• When moving, the front cane arm is slightly bent (about 45 degrees). The other arm behind the back is fully extended.

Illustration: It is necessary to apply the right techniques to bring high efficiency when exercising.

Notes when walking Nordic style

Nordic walking is a safe and effective form of exercise for most people. However, when exercising with Nordic walking, people should still keep a few things in mind:

• Choose walking shoes and walking sticks that are right for you.
• Walk with proper technique to ensure you can effectively activate muscle groups.
• When you first start training with Nordic walking, it is advisable to choose flat terrain. Once you get used to using a walking stick, move on to other terrains such as mountainous terrain.
• In case of injury while exercising, it is necessary to immediately go to medical facilities for timely examination and treatment.