Walking is widely recognized as a beneficial activity for overall health. Research indicates that walking can reduce the risk of heart disease, alleviate joint pain, and naturally relieve stress. A study published in the Canadian Journal of Cardiology in June further highlights that a specific type of walking, Nordic walking, offers particular advantages for individuals with coronary artery disease. 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 study results suggest that patients who engaged in Nordic walking for three months experienced improved heart function.
What Is Nordic Walking?
Nordic walking involves using poles similar to ski poles while walking. Unlike regular walking, this activity engages both upper and lower body muscles. According to the International Nordic Walking Federation, Nordic walking originated as an off-season training method for skiers and has been practiced since the mid-1900s.
Study Details and Findings
For the study, 130 participants with coronary artery disease were randomly assigned to one of three groups: a 12-week high-intensity interval training program, a 12-week moderate-to-vigorous intensity training program, or a 12-week Nordic walking program. After the workout program, participants were observed for 14 weeks. Their functional capacity, which refers to the ability to exercise or perform daily activities requiring physical effort, was measured by how far they could walk in six minutes.
Additionally, participants completed a heart disease-specific questionnaire and a 36-question health survey. Depression levels were assessed using the Beck Depression Inventory-II, a common tool for measuring depression after heart attacks. Testing occurred at the beginning, middle, and end of the study.
Nordic Walking Yields Best Results
While all participants showed favorable health outcomes, those in the Nordic walking group experienced the largest increase in functional capacity compared to their baseline levels. In other words, individuals who completed the 12-week Nordic walking program demonstrated the greatest improvement in exercise capacity during the six-minute walk test. Functional capacity is an important predictor of future cardiovascular events in patients with coronary artery disease, according to the study.
This improvement is likely due to the activation of both upper and lower body muscle groups during Nordic walking. Using upper body strength to move and stabilize the poles while engaging the lower body increases heart rate, thereby enhancing cardiovascular benefits.
Dr. Chip Lavie, who led the study's accompanying editorial, told Medical News Today that adding Nordic poles to moderate-to-vigorous walking is a simple, accessible way to enhance walking capacity, increase energy expenditure, engage upper body musculature, and improve other functional parameters such as posture, gait, and balance, all of which can improve walking speed.
Importance for Heart Health
Walking consistently is a great form of exercise that reduces cardiovascular mortality by addressing key risk factors: it helps lower cholesterol, reduce blood pressure, improve blood sugar control, support healthy weight management, and often correlates with other healthy habits and behaviors, explained Dr. Tamanna Singh, co-director of the sports cardiology center at Cleveland Clinic. Additionally, exercise is a recommended treatment for coronary artery disease, according to the Mayo Clinic.
How to Reap the Benefits
Singh noted that the American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, or a combination. Walking counts toward weekly moderate-intensity exercise. These are minimum recommendations; more exercise yields greater results. Studies show that individuals who exceed these recommendations tend to live longer.
Getting Started with Nordic Walking
To begin Nordic walking, you need a set of trekking poles and a suitable walking route. Nordic walking can be performed on quiet paved neighborhoods or rocky, hilly terrain, not just on trails. Poles should be about two-thirds of your height. Examples of poles include anti-shock Nordic trekking poles from The Fit Life, which come in five colors with comfortable grips and bottom pads, and Montem ultra-strong trekking poles, which are lightweight and adjustable.
When walking, maintain proper posture by pushing your shoulders back and keeping your head straight to keep the ribcage upright and open. Strike the ground with the poles on either side of your feet as you walk, ensuring they hit in the middle of your stride. Keep the poles at an angle and grip them as they hit the ground for better leverage to push off, engaging your upper body. Repeat as you walk.
If you have coronary heart disease or other heart problems, consult your doctor before starting a new exercise program.
