by Rick Deutsch |
Being fit and being in shape is a goal for most Healthy Beginnings readers. Not so much to achieve an athletic goal, but more just for our general well-being. Promises of improved mobility, stamina and longevity are worth the effort. The key to success is cardiovascular and resistance training.
But how to combine both with the limited time we can allocate and have fun while doing it? Many of the things we can do to raise our heart rate and respiration tend to be bad for our knees. Although very effective, running and jumping tend to weaken aging knees. We know that walking is one of the best exercises for overall body heath.
There is a new take on walking: Walking with poles, aka “Nordic Walking.” It’s the craze in Europe, particularly the Scandinavian countries. What we’re talking about is walking with ski-pole looking aids. Why would we do that? Well, the Cooper Institute in Dallas has shown that Nordic Walking can burn up to 40% more calories than “just walking.” A heart rate increase of 10 points is common. Oxygen utilization can be 20% greater depending on your pace. Stability and balance are also provided. All this with no perceived extra exertion and no knee or joint pain. It’s that simple.
A variety of manufacturers offer Nordic Walking poles. The poles are lightweight aluminum or carbon fiber. Weight is a key difference from ski poles, but more important is the ability to telescope to the proper length. The optimal length permits a 90-degree angle at your elbow when the poles are held vertical next to your leg.
The next key component is the grip/strap. With Nordic Walking the poles are not clutched in a “death grip.” Rather, they are only pulled forward by the strap to begin each stride. The technique is to plant the poles behind you and do a mini-push off with each step. It is the involvement of the triceps, lats and core muscles in this resistance maneuver that leads to the many benefits touted. These little push offs make the difference. The poles are not lifted and placed in front of you. They remain behind you and out of sight. A good routine is to do 30-minutes of Nordic Walking 3-5 days a week, building up to longer sessions. Remember that the body begins to burn fat after about 30-minutes so this is bonus time for weight control.
One additional benefit of using poles – you carry a level of protection against snakes, dogs and other hostile critters!
How to get started? Today there are several organizations promoting Nordic Walking. The International Nordic Walking Federation (INWA), the American Nordic Walking Association (ANWA) and the Nordic Walking North America (NWNA) all provide guidance, education and training to members. Many cities and Recreation Departments are beginning to offer Nordic Walking classes. You can search the internet for local instruction programs and group walks. Once you invest in your poles, no other special shoes or equipment are needed. Consistency is more important than intensity. Most of all – HAVE FUN!
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