Walking has many health benefits, but Nordic Walking takes walking to the next level. If you’ve never tried Nordic Walking before, or if you want to perfect your Nordic Walking form, then this article will help you learn how to use it to improve your heart health. Keep reading to find out how!
For Better Results, Use Good Form
It is important to do Nordic walking correctly in order to avoid injury, sore muscles, and general discomfort. There are two fundamental steps to Nordic walking correctly. First, you want to start with your feet wide apart, directly under your hips so that the weights are not dragged through the snow. The second step is when you bring one foot forward and simultaneously bring the other foot back for stability and resistance. Your arms should be swinging freely or in time with your walking rhythm. With good form such as this, you will have an easier time protecting your heart by nordic walking on a regular basis!
Wear Comfortable Footwear
We often think of heart disease as an inevitable by-product of aging and a sedentary lifestyle, but the truth is that there are many things you can do to help prevent or manage this condition. One of those options is Nordic walking—the outdoor version of Nordic skiing. Doing it regularly can not only make your feet stronger, improve your balance, and decrease joint pain, but it can also reduce the risk of heart problems later in life.
As its name suggests, Nordic walking combines the health benefits of Nordic skiing with those of walking (not running). All you need to get started are some cross-country skis and a trekking pole.
Stay Hydrated
One of the most important rules for any type of physical activity is to stay hydrated! Staying hydrated will keep your muscles relaxed and will maintain a more efficient flow of oxygen throughout your body. Although Nordic walking is a low-impact exercise, if you’re out in the sun all day (like on a vacation or during intense training sessions), be sure to drink plenty of fluids and take breaks as needed. The Mayo Clinic suggests that drinking two liters or more per day is enough for most people.
Avoid Overheating
Though the concept of Nordic walking might seem simple, there are a few tricks that can help you make sure that you’re doing it right. One of the most important aspects of this activity is not to overheat. When exercising outside, it’s crucial to pay attention to your surroundings and be aware of any potential heat-related dangers—sunstroke, dehydration, insect bites, and extreme weather conditions. If you notice yourself starting to sweat more heavily or feeling flushed, stop for a drink and continue on your walk. These feelings indicate that you should be reducing how intensely you’re working out instead of continuing as planned.
Go Outdoors
Hiking on hillsides is a great workout, but did you know that it can also improve heart health? Whether you go hiking with your friends or with your dog, be sure to take in the scenery and take a few breaks every hour. The benefits of exercising on hillsides are immense. You’ll experience lower blood pressure levels, improved cholesterol profiles, and better sleep patterns.
Walk on Hillsides
Research has shown that going uphill with the aid of poles may be better for the heart than flat walking. Just remember to follow the pointers in our list to keep you out of harm’s way and reap some health benefits too!
-Slow your pace, you’re not running up a mountain, so the speed is not necessary.
-Warm up and do some simple exercises at the bottom of the hill before starting. -Exhale as you push off with each step—this technique improves air circulation in your chest cavity, easing breathing and oxygenation while boosting lung capacity.
-A steep slope can’t be fun on level ground, so walk at an incline rather than straight up if possible.
Walk With A Friend
Get out your winter boots and head outside with a friend! Nordic walking is an excellent way to spend time with a friend, stay in shape, and keep your heart healthy. Give it a try: Grab some ankle weights (optional), lace up your walking shoes, take off, and start walking! Keep the pace steady as you walk. Warm up with five minutes of gentle jogging beforehand. Your upper body will work too, so don’t forget to swing those arms back and forth as you go. Now that we have the lowdown on how to do it, let’s discuss why it works!