Learn how the Nordic walking method can boost heart health in just 12 weeks. New research shows this unique form of walking improves function for coronary artery disease patients.
Walking provides many health benefits. Studies show it can lower your risk of heart disease, ease joint pain, and reduce stress. This common form of exercise positively impacts overall wellbeing.
A study in the Canadian Journal of Cardiology found Nordic walking can benefit people with coronary artery disease. This common heart condition impacts blood flow to the heart. The study showed Nordic walking for 12 weeks improved heart function.
Nordic walking uses poles like ski poles as you walk, engaging upper and lower body muscles. The International Nordic Walking Federation shares this form of walking began as cross-training for skiers in the 1900s. It provides a full-body workout.
The study split 130 coronary artery disease patients randomly into 3 groups. For 12 weeks, group 1 did high-intensity interval training. Group 2 did moderate-vigorous exercise. Group 3 did Nordic walking.
After completing the programs, they were observed for 14 more weeks. To test functional capacity, researchers measured how far each person could walk in 6 minutes. This showed their ability to exercise and handle daily physical activities.
Participants also filled out surveys on heart disease and overall health. Depression levels were measured using the Beck Depression Inventory-II tool commonly used after heart attacks. Testing occurred at the study’s start, middle and end to track changes.
Nordic Walkers Saw the Biggest Boost in Heart Health
The Nordic walking group showed the best improvement in functional capacity from their starting point. After 12 weeks, they walked farther in 6 minutes compared to the other groups.
This means their exercise ability increased most with Nordic walking. The study said functional capacity strongly predicts future heart problems in coronary artery disease patients. So Nordic walking gave the biggest heart health benefits.
Nordic walking engages upper and lower body muscles. Using poles activates your arms, shoulders, and chest while walking works your legs. This combo can raise your heart rate more, boosting cardiovascular benefits.
Dr. Chip Lavie, the study’s editor, said Nordic poles make walking more effective. They enhance walking capacity, burn more calories, and use upper body muscles. This can improve posture, gait, balance, and speed. Overall, it’s an easy way to get more from your walk.
Nordic Walking Matters for Heart Health
Walking regularly provides big cardiovascular benefits. It can lower cholesterol, blood pressure, and blood sugar. It helps manage weight and links to other healthy habits. As Dr. Tamanna Singh shared, it cuts the risk of dying from heart disease.
Exercise is also recommended to treat coronary artery disease per the Mayo Clinic. Nordic walking boosts walking’s impacts, so it’s especially useful for heart patients. This easy tweak to your routine can make a difference.
Try Nordic Walking Yourself for a Healthier Heart
The American Heart Association recommends at least 150 minutes of moderate exercise like walking per week. Or 75 minutes of vigorous exercise. Nordic walking checks the box for moderate activity.
These are minimums – doing more exercise boosts benefits. Studies show exceeding the minimum links to longer lifespan.
To start, get trekking poles and find a good walking route. Nordic walking works on neighborhood streets or hilly trails. Add poles to your usual walk for an extra heart healthy kick.
With this simple tweak to your routine, you can improve cardiovascular health one step at a time.
First, get proper poles. You can buy them on Amazon or from the American Nordic Walking Association. Make sure they’re about two-thirds your height.
When walking, keep good posture. Push your shoulders back and head straight. This keeps your ribcage upright and open. As you walk, strike the ground with poles on each side of your feet. Hit the middle of your stride for better leverage to push off. Gripping the poles engages your upper body.
Keep repeating this full-body motion as you walk. Proper form and pole length are key to getting the heart-healthy benefits of this walking style.
Check with your doctor first if you have coronary heart disease or other heart conditions before Nordic walking. Getting their okay ensures it is safe for your specific health status.
