We all know that walking is great for you. It’s a fantastic way to reduce your risk of heart disease, ease joint pain, and naturally relieve stress.
Recent research has shown that Nordic walking, a specific type of walking, can be particularly beneficial for people with coronary artery disease. According to the Centers for Disease Control, this is the most common type of heart disease in the United States. A study published in the Canadian Journal of Cardiology found that after just three months of consistent Nordic walking, participants with coronary artery disease experienced significant improvements in their heart function.
Nordic walking, which incorporates poles similar to ski poles, adds a twist to your typical walk. This activity engages your upper and lower body muscles, providing a more comprehensive workout. Nordic walking originated as an off-season training method for skiers in the mid-1900s.
The study divided 130 individuals with coronary artery disease into three groups. One group followed a high-intensity interval training program, another participated in moderate to vigorous intensity training, and the third group engaged in Nordic walking. All three groups trained for 12 weeks.
The 12-week training period was followed by a 14-week monitoring phase, during which researchers assessed participants’ functional capacity by measuring how far they could walk in six minutes.
Throughout the study, participants completed a heart disease questionnaire, a general health survey, and a depression assessment. These evaluations were conducted at the study’s beginning, middle, and end to track any changes in their condition.
While all participants experienced improvements in their health, the Nordic walking group showed the most significant increase in their ability to perform physical activity.
In other words, those who consistently engaged in Nordic walking for 12 weeks were able to walk further in the six-minute test. Functional capacity, or the ability to exercise and perform daily activities, is a strong predictor of future heart health in individuals with coronary artery disease.
The impressive results of Nordic walking might be due to its engagement of both upper- and lower-body muscles. Using poles for movement and stability while activating your lower body provides a more comprehensive workout, leading to a greater heart rate and enhanced cardiovascular benefits.
Related: 5 Great Reasons to Take a Walk Every Day
Nordic walking offers a simple and accessible way to improve various aspects of fitness, including walking capacity, energy expenditure, upper body strength, posture, gait, and balance. These improvements can contribute to a faster walking speed and better overall health.
Walking consistently offers numerous benefits for your heart, including reducing cholesterol levels, lowering blood pressure, improving blood sugar control, and supporting healthy weight management. It often complements other healthy habits, making it a valuable activity for overall well-being.
Additionally, according to the Mayo Clinic, exercise is one of the recommended treatments for coronary artery disease.
How to Reap the Benefits of Nordic Walking
The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week or a combination of both. Walking is considered a moderate-intensity activity and counts towards your weekly exercise goals.
While these are the minimum recommendations, increasing your exercise frequency and intensity can lead to even greater health benefits. Studies have shown that those who exceed the minimum exercise guidelines tend to live longer, healthier lives.
To start Nordic walking, you’ll need a set of trekking poles and a suitable route. The beauty of Nordic walking is that it can be done almost anywhere, from paved sidewalks to hilly trails.
Before starting, talk to your doctor if you have coronary heart disease or any other heart problems.
