Nordic Walking Can Improve Your Heart Function. Here’s How It Works.

Walking is known to be good for the body.Studies have shown that walking reduces the risk of heart disease, reduces joint pain and naturally relieves stress.

A study in the Canadian Journal of Cardiology also found that a particular type of walking is beneficial for people with coronary artery disease: Nordic walking.According to the Centers for Disease Control and Prevention, coronary artery disease “is the most common type of heart disease in the United States”.The results of the study showed that patients with coronary artery disease had improved heart function after three months of Nordic walking.

Nordic walking requires the use of poles similar to ski poles while walking.Unlike regular walking, this type of walking works not only the lower body muscles, but also the upper body muscles.According to the International Nordic Walking Federation, Nordic walking began as an out-of-season exercise for skiers and has been popular since the mid-20th century.

In the study, 130 patients with coronary artery disease were randomized into three groups.The first group underwent a 12-week high-intensity interval training program; the second group underwent a 12-week moderate- to high-intensity training program; and the third group underwent a 12-week Nordic walking program.

After the exercise program, the researchers observed the participants for 14 weeks and tested their functional capacity – or their ability to exercise or perform daily activities that require physical exertion – by measuring how far they walked in six minutes.

In addition, the researchers had participants fill out a questionnaire about heart disease and a 36-question health survey.The researchers also measured the participants’ depression levels using the Beck Depression Inventory II, which is commonly used to measure depression after a heart attack.The researchers tested the participants at the beginning, middle and end of the study.

Nordic Walking achieves the best results.

While health outcomes were good for all participants, participants in the Nordic walking group showed the greatest improvement in functional capacity compared to baseline levels at the start of the study.

In other words, those who stayed with the 12-week Nordic walking program showed the greatest exercise capacity on the six-minute walk test.The study noted that a person’s functional capacity is “an important predictor of future cardiovascular events in patients with [coronary artery disease].”

This may be because Nordic walking exercises activate muscle groups in both the upper and lower body.Using the strength of the upper body to move and stabilize the poles while activating the lower body increases the heart rate, which increases cardiovascular benefits.

Incorporating Nordic walking canes into moderate to high-intensity walking is a simple and easy option to enhance walking ability, increase energy expenditure, build upper limb muscles, and improve other functional parameters such as posture, gait, and balance, all of which can increase walking speed.

This is important for everyone, but especially for those with coronary artery disease.

Consistent walking is a great form of exercise that reduces cardiovascular mortality by addressing the major risk factors for cardiovascular disease: it helps lower cholesterol, lowers blood pressure, improves glycemic control, contributes to healthy weight management, and is often interrelated with other health habits and behaviors.

Exercise is one of the recommended treatments for coronary artery disease.

Here’s how you can reap the benefits yourself.

The American Heart Association currently recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.According to the American Heart Association, walking also counts as moderate-intensity exercise per week.

Remember, these are minimum recommendations – the more you exercise, the better the results.In fact, studies have shown that those who exercise more than the minimum recommendations live longer.

To start Nordic walking, you’ll need a set of hiking poles and a good walking trail.Nordic walking can be done in quiet, paved neighborhoods or rocky hills — it’s not just for hikers on trails.

As for hiking poles, you can purchase a pair from Amazon or the American Nordic Walking Association.Make sure you buy the right length – about two-thirds of your height.

When walking, maintain proper posture by pushing your shoulders back and keeping your head straight to keep your chest upright and open.As you walk, strike the ground on both sides of your feet with your canes, making sure they hit the ground in the middle of your stride.The canes should be held at an angle and you should grasp the canes as they hit the ground so that you have better leverage for power.This will help you mobilize your upper body.Repeat this while walking.

If you suffer from coronary heart disease or any other heart problem, be sure to consult your doctor before you begin.