Nordic walking: confident steps towards beauty and health

Exercise Scandinavian (or Nordic) walking is becoming increasingly popular in our country. A man with poles and no skis is already less perplexing and increasingly commonplace. In parks and squares, along with runners, “Scandinavians” confidently walk along the alleys. What is the secret of this seemingly strange walking? Why is it so popular in Europe? And what wins the love of our compatriots?

The answer is quite simple: Nordic walking has a wide range of health benefits. And that’s not just a pretty phrase. Behind that phrase is a weighty list of evidence-based medicine studies. PubMed (an electronic resource that preserves and systematizes the world’s cutting-edge research in biology and medicine) yields over 300 studies when you query “Nordic walking”. Over 300 scientific studies substantiating the benefits of Nordic walking!

The list of diseases in which Nordic walking gives or enhances the therapeutic effect is very wide: it is indicated for diseases of the heart, nervous system, metabolic diseases, musculoskeletal system, some types of cancer, cognitive disorders, reduced immunity, etc.

Energy expenditure during an hour of Nordic walking can reach 700 kcal. This allows people who want to lose weight to successfully practice Nordic walking.

In terms of the number of muscles that are involved, Nordic walking is ahead of running and cycling. Nordic walking engages about 90% of your muscles during movement, while running and cycling engage 45% and  60% respectively.

Add to all of the above the fact that the classes are held in the fresh air, with free choice of route, at a time that suits you – and you’re ready to be motivated to give it a try after all!

Achieve the above stated health effects can only be achieved under one condition: strict adherence to the technique of Nordic walking.

SCANDINAWALKING TECHNIQUE (main emphases):

1. Keep your back straight.

2.Pulling your hand back, unclench your palm (a special glove on the sticks helps them not to fall).

3. Push off vigorously with your back foot.

4.When the stick goes backwards, push off and shift your weight onto the stick. The elbows should remain straight.

5.Pull the stick back so that it is at a 60 degree angle from the heel of your front foot.

Confusing? Then watch our video demonstrating walking techniques.

We also offer you a small set of exercises for a tightened line of thighs and buttocks (with Nordic walking poles). This complex is recommended to be performed at the beginning of the workout, just before walking.

1.Toe raises with arm extension

Opening your arms in front of you and standing on your toes, inhale, bringing your arms together and lowering down – exhale. Repeat 15 times.

2.Backward leg extension

Standing on one leg and using the sticks to help keep your balance, swing the other leg backward. The mah should be of small amplitude. Concentrate so that the movement is accomplished by contraction of the gluteus maximus. On each swing, exhale. Perform 12 reps on one leg, then do the same on the other leg.

3. Complete exercise #2 by raising your arms

The lumbar flexion should be comfortable and not cause pain. On each flexion, exhale. Alternate leg changes. The total number of repetitions is 12.

4.Bringing the bent leg forward

Standing on one leg and using the sticks to help keep your balance, lift the leg bent at the knee in front of you. The movement should be performed by tensing the front thigh of the working leg. At each lift, exhale. Perform 12 reps on one leg, then do the same on the other leg.

Text: Lydia Amons, Nordic Walking Instructor, member of the Ukrainian Nordic Walking Federation

Photo: Andrei Umansky