Tools for research

Something researchers use to study movement like Nordic walking.
Nordic walking and insulin resistance

I came across a research article that tested the effect of Nordic walking on insulin resistance in elderly women. Insulin resistance is related to Type 2 diabetes and other disorders. In this particular case, the participants Nordic walked under instructor supervision two hours per week.

What the researchers found:
The participants improved their walking distance (walked as far as they could in six minutes) and positive improvement in insulin resistance.
  • Improvement:
    • BMI [body mass index]
    • Waist circumference
    • SBP [systolic blood pressure]
    • Diastolic blood pressure (DBP)
    • HDL-C [high-density lipoprotein: good cholesterol]
    • hsCRP [high sensitivity C-reactive protein: caused by infections and long term diseases]
    • Hemoglobin
    • IRI [immunoreactive insulin]
  • Unchanged:
    • TG [triglycerides]
    • LDL-C [low-density lipoprotein: bad cholesterol]
    • GGT [serum gamma-glutamyl transferase; detect disorders of liver and bile ducts]
    • Uric acid
    • HbA1c [hemoglobin A1c]
    • FPG [fasting plasma glucose: after overnight fast; 126 mg/dl or higher means a person has diabetes]

Regarding HbA1c, the standard by which glucose in the blood is measured, it's not surprising it was largely unchanged (5.7 before and 5.6 after). It's a measure over a period of time, so HbA1c is really more affected by diet. I saw a similar result in another research article I blogged about. That's why the Nordic Walking Guy tells you, "Don’t' eat like a teenager."
Nordic walking, weight, and diabetes

Are you interested in how Nordic walking can help your cardiovascular health? A research article provided some insight. The participants were overweight and had Type 2 diabetes or had problems with glucose tolerance. Note: the link is to an abstract that's publicly available. I'm able to access the full article through my university library account.

What they found:
  • Body mass index (BMI) in a group with normal glucose tolerance had a greater reduction from Nordic walking. However, BMI didn't change significantly in a group with impaired glucose tolerance or Type 2 diabetes.
  • Those with normal glucose tolerance and those with impaired glucose tolerance or Type 2 diabetes reported increased activity levels.
  • Participants with impaired glucose tolerance or Type 2 diabetes who Nordic walked reported significant improvements in quality of sleep and general health.

What were some of the researchers'' conclusions?
  • Quality of sleep is related to overall wellness. "Nordic walking and other modes of exercise may provide a less costly and safer alternative to medication as a means of alleviating some sleep disorders."
  • Type 2 diabetes can lead to perceptions to pain, but participants did not report problems with Nordic walking. "Nordic walking may thus be a safe mode of introductory exercise, even for individuals with Type 2 diabetes."


Nordic walking and the numbers your doctor talks to you about

Here's some information from a research article comparing the effects of Nordic walking and Pilates on glucose and lipid levels. The participants were women experiencing menopause and who were overweight.

Here are some results:
  • Nordic walking. Significant reductions in:
    • "…body weight (6.4%)"
    • "…body mass index (6.4%)"
    • "…blood glucose (3.8%)"
    • "…total cholesterol (10.4%)"
    • "…non-high-density lipoprotein (HDL) cholesterol (16.7%)"
    • "…low-density lipoprotein cholesterol (12.8%)"
    • "…triglycerides (10.6%)"
    • "…increase in HDL cholesterol (9.6%)
  • Significantly smaller-although still favorable-changes, except for glucose and HDL cholesterol levels, were observed in the Pilates group (decreases of 1.7%, 1.7%, 1.6%, 5.3%, 8.3%, 7.5%, and 6% and an increase of 3.1%, respectively).

The researchers' conclusion: "Exercise training in accordance with the NW model causes statistically and clinically more significant changes in glucose and basic blood lipid levels than do Pilates and dietary intervention alone."
Nordic walking schedule

It’s cool this fall, and Nordic walking is the cool thing to do! Come out for some Nordic walking, a fun and effective way to exercise. It’s also a great social activity because you can walk with other people and enjoy their company.

Dress for the weather and sun and bring some water. I'll bring the Nordic walking poles so you can burn calories, tone muscle, and improve overall health.

For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Come out on these dates:

Date and time
County
Address
Information
10/15/2016, 10 AM
Tuscaloosa
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
2 big things happening here.
·         A free session, 1-2 hours (just show up)
·         A fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).
o   Click this link to register for the Guide certification
o   Click this link to register for the Basic Instructor certification
10/20/2016, 5:30 PM
This is a Thursday
Tuscaloosa
Annette N. Shelby Park
1614 15th Street, Tuscaloosa
Free session
Our first weekday session
Tune-up for the Making Strides of Tuscaloosa Walk on 10/29
10/29/2016
Registration starts at 7:30 AM
Walk starts at 9:00 AM
Tuscaloosa
Making Strides of Tuscaloosa Walk
Government Plaza
Making Strides Against Breast Cancer awareness and celebration of survivorship
Distance = 5 km (3.1 miles)
The walk takes place rain or shine, so be prepared
See below
11/5/2016, 10:00 AM
Jefferson
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
Free session
Our first foray into Jefferson County
12/3/2016, 10:00 AM
Tuscaloosa
Bowers Park
1600 James I Harrison Jr Pkwy
Tuscaloosa, AL 35405
2 big things happening here.
·         A free session, 1-2 hours (just show up)
·         A fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).
12/17/2016
Jefferson
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
2 big things happening here.
·         A free session, 1-2 hours (just show up)
·         A fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).

Getting involved: Making Strides against Breast Cancer awareness and celebration or survivorship will be on October 29 at Government Plaza. I plan to walk to support the program. Anyone with me? Sign up on your own or contact me if you want to form a team! I can loan you a pair of poles.

A new thing! I will certify anyone who wants to teach Nordic walking. If you get certified, you’ll be able to teach Nordic walking and become part of a network of instructors. TAKE NOTE: Certification costs money. Be prepared with your credit card when you register. If you have questions, please contact me at Leroy.T.Hurt@gmail.com, 360-250-5655

Certification Level
Nordic Walking Guide Workshop
ANWA BASIC Instructor Certification Seminar
Location
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
Description
Bring a lunch and drink
This four hour course has no previous teaching requirements. Following this workshop, you'll be prepared to promote your new passion - Nordic Walking.
You will also be part of a network of instructors
Click here for details
10 Lesson Seminar (8 hrs) - Part 1 Practice & Technique and part 2 Theory with written exam
You’ll become part of a network of instructors
Click here for details
How to register
Click here to register for the Guide Workshop
Click here to register for the Basic Instructor Seminar


Instructor: Leroy Hurt, Associate Dean at The University of Alabama and a certified Nordic walking instructor
Nordic walking around the world

Via Matthew Gibbs and Nordic Walking Preston on Facebook, it's big in the United Kingdom and gets featured in lifestyle magazines.

Via Facebook, how some people feel about a recent Nordic walking excursion


Exercise, core muscles, and stress

Via a summary at Business Insider, it appears that core exercises have a direct influence on controlling our reactions to stress. The broader implication is actually more about the reality of psychosomatic illnesses. You know the drill. The doctor runs tests and doesn't find a physical reason for the pain and discomfort you claim. The linked research article described how areas of your brain that control movement are closely linked to your adrenal glands that produce adrenaline. The relationship even affected how you felt emotionally and physically.

It's possible there's actually a connection between what goes on in your mind and how your body feels. Conversely, the researchers suggested that physical movement, i.e., exercise, might affect how you're feeling in your mind. Now, keep in mind this research was conducted with monkeys, and the relationship between feelings and motion was inferred from the findings and other research. However, if you've exercised, you probably recall you felt pretty good afterwards.

Since the relationship between mind and body was closest through the movement of core muscles (those around your torso), the researchers went a little further and pointed to core exercises like yoga and Pilates as approaches to managing feelings of stress.

That's an interesting idea, but can other activities have a similar effect? Here are some ideas about the relationship of walking and activating the core muscles.

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