Nordic walking which is walking with poles has quickly gained popularity around the globe. It is not surprising as this activity offers plenty of benefits, especially to older adults. Apart from minimizing and eliminating various health issues, Nordic walking also serves as a prophylactic for heart disease. If you are keen on pursuing this beneficial activity, find out more about Nordic walking for older adults.
Benefits of Nordic Walking
This sport is really simple and does not require any special training. It is highly recommended by experts for people over the age of 60 as well as for pregnant women. Nordic walking has a positive impact on the whole body and as a result, 90 percent of the muscles are engaged during this exercise. This process in turn relieves the stress on the shins and knees and reduces the load inflicted on them.
What Is Nordic Walking Recommended for?
- Disturbed metabolism
- Excess weight
- Respiratory diseases
- Vegetovascular dystonia
- Cardiovascular diseases
- Respiratory diseases
Heart problems are often a result of the narrowing of blood vessel walls. This can happen for various reasons but the result stays the same which is an interference with the process of adequate nutrients entering the body. Hours of activity can cause the heart to take up more oxygen to restore the intensity of its function.
What Are the Benefits of Periodic Walks with Walking Poles?
- Improve musculoskeletal system functionality
- Tone the muscles
- Uplift the spirits
- Correct the posture
- Stimulate blood flow
Exercising also helps to improve various depressive conditions, provide better sleep, and restore energy loss. Taking periodic walks in nature will help to liven the moods as you breathe in the fresh air and clear your thoughts. This is a helpful activity for older adults who have a higher tendency to lead a sedentary lifestyle due to their health of frailty. They can expect to reduce the pain of spinal diseases which are often associated with a lack of movement.
Are There Any Contraindications?
Older adults with the following conditions cannot participate in this sport:
- Joint diseases
- Inflammatory concerns in the pelvic area
- Heart failure
- High temperature
Nordic Walking Techniques
Nordic walking is a safe activity if done the proper way. Below are the rules to follow:
- Exercise with walking poles before walking. Do squats, bends, and turns.
- Nordic walking is done with a smooth roll that starts from the heel and ends with the toe.
- Keep a straight posture throughout the activity.
- Observe even breathing at all times by inhaling through the nose and exhaling through the mouth.
- After completing the walk, always do some stretching exercises.
Stretching is important to help restore breathing and consolidate the effect of the exercise. You also need to take note that the speed of walking and the frequency of the exercise can be determined by the health, age, and well-being of the person after the activity is completed. Remember all the rules and features of Nordic walking with poles to ensure that the activity is done in full safety.