Walking, the oldest form of transportation, has been shown in numerous studies to have many health benefits. According to the report Physical Activity and Health by the Surgeon General, moderate regular exercise has been found to be associated with decreased risk of cardiovascular diseases, some forms of cancer, and non-insulin dependent diabetes mellitus. By increasing calorie consumption moderate exercise may reduce and prevent overweight.
In addition to benefits for physical health, moderate exercise has been shown to improve mental health by relieving mental stress, anxiety, depression, while improving moods. Thus, moderate exercise, such as walking, improves overall health-related quality of life through both physiological and psychological mechanisms.
In certain medical conditions, such as myocardial infarction, neurological disorders and traumatic injuries, exercise is used in rehabilitation to restore or compensate for partially or totally lost bodily functions needed in an individual's daily life. In chronic conditions, such as arthritis and pain syndromes, moderate exercise is used to improve the physiological function of the heart, muscles, nervous system, and joints. Exercise can maintain and improve muscle strength and endurance, maintain the range of joint movement, and joint lubrication. In addition, through release of substances called endorphins, exercise may reduce arthritic and muscular pain. There is no clear evidence that exercise can halt bone loss (cause of osteoporosis) in postmenopausal women, but exercise improving muscle strength and balance may decrease risk of falling that ultimately can result in fractures, the dreaded complication of osteoporosis.
According to the Surgeon General, moderate and regular exercise, such as walking 3-5 times a week, for 20 to 30 minutes, is needed to maintain and improve health without increasing the risk of adverse effects, such as musculoskeletal injuries that may be associated with more vigorous exercise forms, such as jogging or running.
However, walking at a moderate speed may not be enough to increase the heart rate in individuals at an above-average fitness level. They may have problems with lower extremity joints, especially knees, not uncommon in veteran runners and joggers, that has forced them to abandon their preferred form of exercise. It is here where Nordic Walking comes into the picture, and may help them in exercising for fitness, achieving the same heart rate levels as they would running or jogging. For individuals needing exercise for fitness and disease prevention, or for a medical condition such as those mentioned above, and for those with lower extremity problems, problems with balance, or fear of falling, Nordic walking could be a means of exercising.
Nordic walking is a relatively new form of exercise that has its origin in Nordic cross-country skiing. In Nordic Walking, poles resembling ski poles are used to involve the upper extremities in the walking exercise. The poles are equipped with wrist straps and rubber caps over the metal tips making it possible to use them on pavement while reducing the impact of the hard surface.
Nordic walking has been used for summer training in competitive Nordic skiing to maintain and improve upper extremity strength and endurance as well as maximal oxygen uptake (VO2max). It has been used in the United States at the University of Wisconsin in the rehabilitation of patients after myocardial infarction (MI). In the MI study, the oxygen uptake increased on average 21% compared to walking without poles. In a recent study at the Cooper Institute in Dallas, Texas, preliminary results showed an increase in the oxygen uptake (up to 46% in some individuals). The caloric expenditure increased accordingly.
In addition to the increased energy cost that can have a training effect improving cardiovascular capacity, a recent study found beneficial effects in terms of neck and shoulder pain that are so common in our computerized society. Another study found that using hiking poles in simulation of uphill backpacking resulted in some reduction of the load on knees.
In summary, Nordic walking is an exercise form with many advantages, both for the healthy individual needing a more vigorous exercise form, especially for cardiovascular benefits, and for an individual with restrictions from a medical condition that precludes jogging or running. It can also be advantageous for those with medical conditions of arthritic or neurological origin that make normal walking without support difficult.
Many models of walking poles are available, some with adjustable pole length (telescopic). Others come in different lengths, (one recommendation is pole length = .7 user height). They also come with different wrist strap designs and with specially designed detachable rubber tip caps ("asphalt paws"). The prices range from $60 to $100 dollars. The advantage of telescopic poles is that they are adjustable, especially when used as hiking poles (longer poles downhill, shorter uphill). However, when used for vigorous walking for exercise, the telescopic locking mechanism may fail and cause injuries if the mechanism fails under load and the pole unexpectedly gives way. For exercise, non-telescopic poles, made of composite fiber or other lightweight materials, are recommended.
With all of these possibilities for starting to walk for exercise and health, even if you have a condition mentioned above that has prevented you from walking, why not start today, or at least tomorrow, walking around your neighborhood for half an hour?! Take your spouse or friends along, walk and talk, and have a good time. As an extra bonus, improve not only your own health, but the health of your companions. After a week or two of regular exercise, after overcoming the inertia and initial soreness, you will never stop doing it. You will just get addicted to it, as most members of Fifty-Plus can testify. However, it is a healthy addiction. It just takes the decision, a pair of good shoes, possibly a pair of walking poles and your companions. Get up, out, and walk, today!
Kaj Rekola, Ph.D. is a Language Translator and a leader of the weekly Beginners Walk on the Stanford campus.
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