Nordic Walking is a form of physical activity that combines walking with the use of specialized poles, similar to those used in cross-country skiing. In fact, it was initially developed in Finland in the 1930s as a summer training method for cross-country skiers. Over the years, it has become a popular fitness activity with numerous benefits for, not just the elderly, but people of all ages and fitness levels.
Is Nordic Pole Walking Good for Seniors?
Nordic walking provides a whole range of health benefits. This makes it a good fitness choice for a lot of folks. By incorporating the use of poles when walking, it’s not only a good aerobic exercise that will help improve a person’s cardiovascular fitness, but it also will strengthen different muscle groups and increase stamina.
When using the poles, you use your upper body, including arms, shoulders and upper back. It turns out to be a full body exercise and helps burn more calories while at the same time improves posture and balance and you can modify the intensity of by simply increasing or decreasing your walking speed.
Although you’re using walking sticks, you don’t have to keep to the trails. This type of walking program can be done anywhere. In parks, on trails, or even in the city. When done in groups, it can become a social activity that will get seniors out and active with their peers.
As with any exercise, Nordic walking can also have mental health benefits which is important for those who may be worried about developing dementia. Think about it this way, when you’re working with a group of walkers, not only are you getting more blood flow to the brain, but the social aspect allows people to feel more connected with others and also enjoy being outdoors. All of which can lead to having reduced stress levels and improved overall well-being.
This type of walking program is a versatile, low-impact exercise that offers scads of health benefits for older folks (as well as younger) of any and all fitness levels.
Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore, Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults.
Effects of Nordic Walking Compared to Conventional Walking and Band-Based Resistance Exercise on Fitness in Older Adults – PMC (nih.gov)
Benefits of Nordic Walking:
–Full-body workout: Unlike regular walking, Nordic Walking requires both the upper and the lower body when performed. This gives you a more balanced and efficient workout. The use of the poles activates the muscles in your arms, shoulders, back, and core, in addition to the leg muscles used in regular walking.
–Increased calorie burning: Due to the involvement of more muscle groups, Nordic Walking burns more calories when compared to just regular walking. Some studies suggest that it can burn up to 20% or more calories than walking without poles.
–Improved cardiovascular fitness: The increased intensity of Nordic Walking helps to improve cardiovascular fitness by raising your heart rate and strengthening your heart and lungs. And, by incorporating the upper body and arms into the walking motions increases the aerobic demand on the heart and gives it a more complete workout.
–Improved stability and balance: The use of poles in Nordic Walking provides additional support and stability, reducing the risk of falls and improving overall balance. This makes it particularly beneficial for older adults and those with balance or mobility issues.
–Reduced joint stress: Nordic Walking distributes the body weight more evenly across the four limbs, reducing the impact and stress on the knees, hips, and lower back. This makes it an ideal low-impact exercise for people with joint issues or arthritis.
–Improved posture and reduced muscle tension: The proper technique of Nordic Walking promotes an upright posture, helping to alleviate muscle tension in the neck, shoulders, and back. This can be particularly beneficial for people who spend long hours sitting at a desk or in front of a computer.
–Social and mental health benefits: Nordic Walking can be a fun and social activity, providing an opportunity to connect with nature and other people. It has been shown to improve mood, reduce stress, and enhance overall mental well-being.
How Tall Should Walking Poles be for Seniors?
The height of walking poles is crucial for seniors, as it ensures proper posture, comfort, and support during walking activities. To determine the correct height for walking poles, follow these steps:
-Stand upright with your arms relaxed by your sides.
-Bend your elbow at an approximately 90-100 degree angle.
-Measure the distance from the ground to the palm of your hand, which should be resting at the top of the pole’s handle.
Typically, the correct pole height will result in a 90-100 degree angle at the elbow when the user is holding the poles with the tips touching the ground. This position offers optimal support, stability, and posture alignment.
Most walking poles come with adjustable lengths to accommodate different heights. Remember to check when you’re buying your poles that they can be adjusted to fit the senior’s specific height requirements. And make sure that the hand grips are comfortable with straps for extra security and support.
How to Nordic Walk for Seniors
To begin Nordic Pole walking, you should follow specific steps to make sure you’re using the proper technique, are safe, and get the most out of it. So, start by choosing all the right equipment, including adjustable Nordic walking poles (your poles should have rubber tips for walking on hard surfaces or removable tips for varied terrains), comfortable and flexible shoes, sports clothing (which will change with the season, specific health conditions, and location), and possibly even a lightweight backpack to carry items you need as your hands will be using the poles.
Adjust the pole length so that when you hold the pole with its tip on the ground, your elbow is bent at a 90-100 degree angle. Put on the straps around your wrists by inserting your hand through it from below and then grab on to the handle. The strap should be snug around your wrist, allowing you to maintain a relaxed grip on the handle without losing control of the pole.
Begin with a gentle warm-up to increase blood flow and prepare your muscles for exercise, which can include walking at a slow pace, arm swings, and gentle stretches.
As you start walking, focus on mastering the basic technique: stand tall with feet hip-width apart and hold the poles at your sides with the tips touching the ground; start walking at a comfortable pace, allowing your arms to swing naturally with your opposite arm and leg moving together; when your left foot steps forward, plant the right pole’s tip diagonally behind you, angling backward, and apply pressure on the pole using your hand grip and strap to propel yourself forward, then repeat the process with the opposite side; keep your arms close to your body, using your back and shoulder muscles to push the poles while maintaining an upright posture and looking straight ahead.
Gradually increase the intensity of your walk as you become more comfortable with the technique. Focus on maintaining proper form and engaging your upper body muscles while walking. After your walk, perform a gentle cool-down to help your muscles recover, which can include slow walking, deep breathing, and stretching exercises targeting the arms, shoulders, back, and legs.
Remember to start slow and build up your endurance and technique over time. Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions or concerns. Participating in a Nordic walking class or seeking guidance from a certified instructor can also help ensure proper technique and safety.
Summing it Up
Nordic Walking is a versatile and accessible form of exercise with numerous physical, mental, and social benefits. By using more of the whole body and with the poles providing additional support, you get a fun and more efficient, low-impact alternative to regular walking.
