Discover the Heart-Healthy Benefits of Nordic Walking

Nordic walking, a dynamic and full-body exercise that incorporates the use of specially designed poles, has gained popularity not only for its effectiveness in enhancing physical fitness but also for its considerable benefits for heart health. Researchers from the University of Ottawa Heart Institute and other institutions conducted a comprehensive study to compare the long-term effects of different exercise modalities on patients with coronary artery disease. The study, published in the Canadian Journal of Cardiology, involved 130 participants randomized into three groups: high-intensity interval training (HIIT), moderate-to-vigorous intensity continuous training (MICT), and Nordic walking. Over 12 weeks, followed by a 14-week observation period, the researchers assessed improvements in functional capacity, quality of life, and depression symptoms among the participants​ (University of Ottawa Heart Institute)​.

What is Nordic Walking?

Nordic walking is a variation of traditional walking, enhanced by using poles like those used in skiing. This technique involves planting the poles in sync with your walking steps, engaging both the upper and lower body muscles. This full-body workout increases cardiovascular endurance and burns more calories compared to regular walking.

Benefits for Heart Disease

1. Improved Functional Capacity: Studies have shown that Nordic walking significantly improves functional capacity in individuals with coronary artery disease. Functional capacity refers to the ability to perform daily activities and is a critical predictor of cardiovascular health. In a study comparing various exercise regimens, Nordic walking resulted in a 19% improvement in functional capacity, outperforming high-intensity interval training (HIIT) and moderate-to-vigorous intensity continuous training (MICT)​ (University of Ottawa Heart Institute)​.
2. Enhanced Cardiovascular Health: Nordic walking boosts cardiovascular health by lowering resting heart rate and blood pressure and improving oxygen consumption. This type of exercise effectively engages the core, upper, and lower body muscles, providing a more comprehensive cardiovascular workout than regular walking​.
3. Sustained Health Benefits: Research indicates that the health benefits of Nordic walking are not only immediate but also sustained over time. Patients who incorporated Nordic walking into their rehabilitation programs maintained their improved functional capacity and cardiovascular health even after the formal program ended​ (University of Ottawa Heart Institute)​.
4. Reduced Depression and Improved Quality of Life: Exercise is known to have positive effects on mental health, and Nordic walking is no exception. Participants in studies reported reduced symptoms of depression and an enhanced quality of life, making it a holistic approach to managing heart disease​.

Why Choose Nordic Walking?

• Low Impact: This exercise reduces the load on the joints, making it suitable for people of all ages and fitness levels.
• Accessibility: Nordic walking can be performed in various environments, from parks to urban areas, and in different climates.
• Engagement: The use of poles makes the activity more engaging and less monotonous than some other forms of exercise, which can help maintain long-term adherence to a fitness routine.

Getting Started

To start Nordic walking, you need a pair of Nordic walking poles, which come in non-adjustable and telescoping versions. Proper technique involves gripping the poles and pushing down as they meet the ground, then releasing the grip as the poles trail behind.

In conclusion, Nordic walking is an excellent, heart-healthy exercise that provides comprehensive benefits for individuals with heart disease. Its ability to improve functional capacity, sustain cardiovascular health, and enhance mental well-being makes it a highly recommended activity for heart disease management and prevention.

For more detailed information and guidance, consult resources from reputable health organizations and consider discussing with a healthcare provider to tailor the exercise to your specific needs.

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References:

1. Ochsner Health. (2022). Nordic walking provides sustained health benefits to heart patients. The Beat, https://www.ottawaheart.ca/the-beat/news/nordic-walking-provides-sustained-health-benefits-heart-patients

By Julia Plunkett