Many people are already aware that walking has numerous health benefits. Studies indicate that walking can reduce the risk of heart disease, lessen joint pain, and help alleviate stress as well.
A study released in the Canadian Journal of Cardiology in June identified a particular type of walking that could benefit individuals with coronary artery disease: Nordic walking. The Centers for Disease Control and Prevention classifies coronary artery disease as “the most common type of heart disease in the United States.” This study indicates that individuals with the condition experienced enhanced heart function after a three-month commitment to Nordic walking.
Nordic walking utilizes poles, much like ski poles, during movement. Unlike standard walking, this variation activates both your upper and lower body muscles. According to the International Nordic Walking Federation, this style of walking began as a cross-training method for skiers and has been practiced since the mid-1900s.
The study involved 130 individuals with coronary artery disease who were randomly assigned to one of three groups: the first group engaged in a 12-week high-intensity interval training program, another group practiced a 12-week moderate-to-vigorous intensity training program, and the last group followed a 12-week Nordic walking regimen.
Once the training concluded, participants were monitored for 14 weeks, during which their functional capacity—basically their ability to exercise or perform physically demanding tasks—was assessed by measuring how far they could walk in six minutes.
Researchers also asked participants to complete a heart disease-specific questionnaire and a comprehensive 36-question health survey. They assessed depression levels using the Beck Depression Inventory-II, a tool often employed to evaluate depression post-heart attack. Participants underwent testing at the beginning, midway, and at the conclusion of the study.
Nordic walking showed the greatest benefits.
While all groups experienced positive health outcomes, the Nordic walking participants reported the most significant improvements in functional capacity compared to their initial levels at the study’s outset.
To put it another way, individuals who dedicated themselves to the 12-week Nordic walking program demonstrated the most considerable increase in exercise capacity during the six-minute walk test. That functional capacity is “a crucial indicator of future cardiovascular events for those with [coronary artery disease],” as noted in the study.
This advantage likely stems from the activation of both upper and lower body muscle groups during Nordic walking. Engaging upper body strength while stabilizing the poles, in conjunction with lower body activity, can elevate heart rate and enhance overall cardiovascular benefits.
Dr. Chip Lavie, who penned the editorial accompanying the study, mentioned to Medical News Today that “adding Nordic poles to moderate to vigorous-intensity walking is an easy, inclusive way to boost walking capacity, enhance energy expenditure, engage upper body muscles, and improve functional aspects like posture, gait, and balance—all of which could speed up walking pace.”
This insight is vital for everyone, particularly for those dealing with coronary artery disease.
Dr. Tamanna Singh, co-director of the sports cardiology center at Cleveland Clinic, emphasized that “consistently walking is an excellent form of exercise that decreases cardiovascular death by tackling key risk factors: it lowers cholesterol, reduces blood pressure, enhances blood sugar management, supports healthy weight, and often links to other healthy lifestyle choices,” as she noted earlier.
Exercise, by the way, remains a hugely recommended treatment for coronary artery disease, as per the Mayo Clinic.
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Here’s how to benefit yourself.
Singh points out that the American Heart Association recommends “150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, or some combination thereof.” Walking qualifies as part of your weekly moderate exercise time, as highlighted by the AHA.
Keep in mind, though, these represent the minimum guidelines—additional exercise correlates with greater results. Indeed, individuals who exceed the minimum recommendations tend to have longer lifespans, as studies indicate.
To embark on Nordic walking, you’ll need a pair of trekking poles and a suitable walking path. This style of walking can be done in peaceful, paved neighborhoods or on rugged, hilly terrains—it’s not just for hiking trails.
If you’re in the market for poles, retailers like Amazon or the American Nordic Walking Association. It’s important to select the correct length—the poles should ideally be about two-thirds of your height. Here are a few examples:
Anti-shock Nordic trekking poles
This set of anti-shock Nordic trekking poles from The Fit Life comes in five different colors and features a comfortable grip. Plus, it includes pads on the pole bottoms for easier walking. The kit has received over 8,000 five-star reviews.
Montem ultra-strong trekking poles
Theseultra-strong trekking poles from Montem can be adjusted easily for your ideal height. They are lightweight and available in various colors; plus, they boast more than 1,000 five-star ratings.
When you walk, be sure to maintain proper posture. This means pushing your shoulders back, keeping your head straight, and ensuring your ribcage remains upright and open. Use the poles to strike the ground alongside your feet as you move, ensuring they hit in the middle of your stride. The poles should be at an angle, and as they make contact with the ground, grip them to provide better leverage for pushing off. This technique should help you more fully engage your upper body as you continue walking.
If you have any heart concerns, it’s essential to consult your doctor before starting.
