Sunday Sounds: A look back at Guy Lombardo's last New Year's Eve performance. Make this your last year for putting off exercise as you think about your resolutions.
Nordic walking for patients with heart failure
Of different
parameters measured, patients improved in the following:
- They could walk farther than the control group
- More regularly engaged in physical activity
- Great right hand grip strength
- Fewer symptoms of depression
The researchers did
not find significant changes in peak aerobic capacity, left-hand grip strength,
body weight, waist circumference, or symptoms of anxiety.
The overall
conclusion was Nordic walking yielded greater benefits during the 12-week study
than standard cardiac rehabilitation care.
Nordic walking to help patients prepare for surgery
Surgeons
built their patients' fitness to prepare them for surgery by putting them on a
Nordic walking program. They had determined less fit patients fared worse in the
surgery. They risk strokes, heart attacks, and infections among other ailments.
Nordic
walking's low impact, full-body form helps patients build essential fitness and
its format helps patients maintain motivation to continue exercising.
Exercise to reduce complications from chronic kidney
disease
A
study examined the benefits
of exercise for people with chronic kidney disease. It seems "Heart
disease is the leading cause of death in patients with chronic kidney disease
(CKD)."
Over
the course of a 12-month study, the researchers found:
- Kidney function decline slowed
- Cardio-respiratory fitness improved
In a
6-month study with dialysis patients, walking improved physical well-being.
In
general, people with chronic conditions benefit from exercise.
Why sleep is a key to good memory
It turns out activity
in our brains during sleep is important to good memory. According to a recent study, "During deep sleep,
older people have less coordination between two brain waves that are important
to saving new memories."
Key
points:
- The coordination mentioned above is "the interaction between slow waves, which occur every second or so, and faster waves called sleep spindles, which occur more than 12 times a second."
- In the study, "performance was determined by how well their slow waves and spindles had synchronized during deep sleep."
The
bad news about "the lack of coordination associated with aging: atrophy of
an area of the brain involved in producing deep sleep."
A next
step in the research involves "applying electrical or magnetic pulses
through the scalp…to boost those brain waves and bring them back
together."
Meanwhile,
what can we do about it in our own lives? Here are some tips while we're
waiting on the research:
Nordic walking meetup in Tuscaloosa County on 12/2
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; December 2
- Where: Monnish Park (1500 Hackberry Lane, Tuscaloosa))
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Nordic walking in snow
Winter is coming, so it pays to be prepared.
This video from some time ago illustrates why Nordic walking poles have baskets at their bottoms. It also illustrates how you can take the rubber boots off so you can use the metal tips in snow and soft terrain.
The video also demonstrates how the Nordic walking poles aid in balance and stability should you have to go out in snow and ice.
Winter is coming, so it pays to be prepared.
This video from some time ago illustrates why Nordic walking poles have baskets at their bottoms. It also illustrates how you can take the rubber boots off so you can use the metal tips in snow and soft terrain.
The video also demonstrates how the Nordic walking poles aid in balance and stability should you have to go out in snow and ice.
Let's turn this around!
Looks like it's getting worse, and we won't like the consequences.
Main point: "As one major killer — smoking — declined, another rose precipitously to take its place: obesity."
Points:
Looks like it's getting worse, and we won't like the consequences.
Main point: "As one major killer — smoking — declined, another rose precipitously to take its place: obesity."
Points:
- "Many cancer deaths were averted after millions quit lighting up, but they are now rising because even greater numbers are unable to keep their waistlines in check."
- "...cancer risk rose in direct proportion to the degree of excess weight. In other words, the heavier you are, the more likely you will be to develop one of these often fatal cancers."
- "...experts called upon clinicians who treat children and adults to do their due diligence and spend more time assessing body mass index (B.M.I.) and counseling patients about how to avoid or reduce excess weight."
- "Many primary care doctors have little to no training in how to counsel patients who need to lose weight."
- "...patients are often turned off by what they perceive to be their health care providers’ negative attitudes toward people with weight problems."
- "...doubling in the prevalence of obesity between the childhood ages of 6 to 11, now at 17 percent, and young adulthood ages of 20 to 29, now at 34 percent."
Nordic walking meetup in Tuscaloosa County on 12/2
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; December 2
- Where: Monnish Park (1500 Hackberry Lane, Tuscaloosa)
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Nordic walking meetup in Jefferson County on 12/16
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; December 16
- Where: McCallum Park (3332 Rosemary Lane, Vestavia Hills)
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
How does Nordic walking affect your walking?
I found this study in the Journal of Physical Therapy Science that "analyzed the effects of Nordic walking and walking on spatiotemporal parameters and ground reaction force, so that it would be possible to suggest an efficient means of walking for people who walk for health." The researchers used a motion analysis system to compare a group of Nordic walkers with a group of regular walkers. The elements of walking studied were:
Gait
The Nordic walkers had higher steps per minute and longer step and stride length. They also had shorter step and stride times. That means Nordic walkers tended to walk faster and take longer steps.
The Nordic walkers also experienced greater force in stepping off and landing because of the stronger push-off but also experienced better load distribution because of using the poles.
I found this study in the Journal of Physical Therapy Science that "analyzed the effects of Nordic walking and walking on spatiotemporal parameters and ground reaction force, so that it would be possible to suggest an efficient means of walking for people who walk for health." The researchers used a motion analysis system to compare a group of Nordic walkers with a group of regular walkers. The elements of walking studied were:
Gait
- Steps per minute
- Step time and length (step = starts when one foot is on the ground and ends when the other foot lands on the ground)
- Stride time and length (stride = when the foot leaves the ground and ends when the same foot lands on the ground)
- Ground reaction force (how much force you apply to the ground when you walk)
The Nordic walkers had higher steps per minute and longer step and stride length. They also had shorter step and stride times. That means Nordic walkers tended to walk faster and take longer steps.
The Nordic walkers also experienced greater force in stepping off and landing because of the stronger push-off but also experienced better load distribution because of using the poles.
Is there a role for Nordic walking in public health programs?
US News and World Report ran an article about something called value-based health care that is based on population health.
Main thing:
Key points:
If you've read previous blog posts, you should understand by now that Nordic walking is an effective exercise-based approach to managing your health. There is much evidence-based research to make that point. How might it be part of a solution for managing population health?
Nordic walking as a health intervention makes sense because population health involves more than medical facilities and professionals and includes a wider range of factors. For example, a team approach involving health care providers and other community groups opens the door to a more proactive mindset and acceptance of a non-traditional health care workforce.
The focus on populations also means health care needs to scale (existing resources able to serve a larger population). If you check around, you'll see that community leaders concerned about health will be open to solutions that help them scale. One way to do that is to introduce activities like Nordic walking so people can have a form of exercise that's straightforward and quickly learned. The personal and social benefits of Nordic walking have shown up in a number of research journals, making Nordic walking a sensible solution to proactive community health management.
US News and World Report ran an article about something called value-based health care that is based on population health.
Main thing:
- "As rising health costs strain communities and institutions, improving population health has become a focal point for health professionals who say simply treating patients in the doctor's office doesn't cut it anymore."
- "A population health approach examines how medical care, genetics, individual behavior, public health interventions and social indicators such as education and employment all play a role in determining the health of a population. For population health directors, the patient is an entire community – not just those who make it to the doctor's office or emergency room."
Key points:
- "The trifecta of population health – dubbed the "triple aim" by the Institute for Healthcare Improvement – is to improve quality of care and health outcomes for groups while lowering per-capita costs."
- "Such strategies are vital to improving health in communities with higher rates of chronic diseases and poverty and lower levels of health insurance coverage, particularly in areas where access to care is a challenge."
- "...shifting the entire health industry to a population health-centric model is a long process."
If you've read previous blog posts, you should understand by now that Nordic walking is an effective exercise-based approach to managing your health. There is much evidence-based research to make that point. How might it be part of a solution for managing population health?
Nordic walking as a health intervention makes sense because population health involves more than medical facilities and professionals and includes a wider range of factors. For example, a team approach involving health care providers and other community groups opens the door to a more proactive mindset and acceptance of a non-traditional health care workforce.
The focus on populations also means health care needs to scale (existing resources able to serve a larger population). If you check around, you'll see that community leaders concerned about health will be open to solutions that help them scale. One way to do that is to introduce activities like Nordic walking so people can have a form of exercise that's straightforward and quickly learned. The personal and social benefits of Nordic walking have shown up in a number of research journals, making Nordic walking a sensible solution to proactive community health management.
Feel full without loading up
WebMD Diabetes Magazine has some tips for filling your plate:
WebMD Diabetes Magazine has some tips for filling your plate:
- Meats at the size of your palm (that doesn't include your fingers!)
- No more starchy foods than can fit in one cupped hand
- Fruits no larger than a tennis ball
- Fats about the size of your thumb tip
- Not much fruit juice
- Lots of vegetables
Custom eating
According to WebMD Diabetes Magazine, food advice tailored to your tastes could be a more effective way of maintaining a healthy diet than generic advice to each from certain broad food groups. The article cited a study where groups that got personalized diet advice maintained healthier diets than those getting general advice.
According to WebMD Diabetes Magazine, food advice tailored to your tastes could be a more effective way of maintaining a healthy diet than generic advice to each from certain broad food groups. The article cited a study where groups that got personalized diet advice maintained healthier diets than those getting general advice.
Employer's guide to workplace wellness
A report with advice on creating a healthy workplace.
Key points:
A report with advice on creating a healthy workplace.
Key points:
- "...address both the individual risk factors affecting their employees and the organizational factors that help or hinder employees’ efforts to reduce their risks."
- "...create a culture of health, intertwining individual-level health promotion efforts with the overall company goals and objectives and ensuring that both leadership and the workplace environment provide support for healthy choices."
- "Programs are also most effective when they are clearly tailored to the goals and needs of specific populations and provide sufficient opportunities for employee engagement and input."
The report advises readers on:
- "...steps to implementing programs that address common individual risk factors, including physical activity, healthy nutrition, tobacco cessation, stress management, and more."
- "...importance of and business case for targeting these risk factors before providing a step-by-step guide to planning, implementing, and assessing the program."
- "...organizational level factors such as leadership commitment and support, strategic communications, employee engagement, and more.
- "... employers who have built successful wellness programs that have benefited both their employees and their businesses, sharing their insights and recommendations for future programs."
Social support for exercise
This study looked at Nordic skiers and found:
Nordic walkers can learn from other areas of wellness. Nordic walking offers opportunities for social support. Here are some ideas:
This study looked at Nordic skiers and found:
- "The most common forms of social support were verbal such as discussing exercise, invitations to exercise and celebrating the enjoyment of exercise."
- "Physical activity recommendations should incorporate the importance of participation in group activities."
Nordic walkers can learn from other areas of wellness. Nordic walking offers opportunities for social support. Here are some ideas:
- Mastering the classic Nordic walking technique can involve being part of a group getting coached.
- Mastering Nordic walking technique can involve sharing tips with each other.
- Nordic walking with others promotes conversation. While involving more muscles to make walking a full-body exercise, Nordic walkers can still carry on a conversation.
Integrating Nordic walking into your weight lifting program
The author of an interesting article about weight lifting programs suggests incorporating low intensity cardio in the form of walking.
Key point: “The other thing to fit into your weekly schedule is low intensity conditioning. By that I mean walking, plain and simple.”
Higher intensities like running, the author says, risk muscle loss because your body has less opportunity to recover from the weight training.
And get this: the author advocates walking outdoors so you get actual sunlight.
Nordic walking does it all. It will help you keep your upper body involved but will also let you tailor your intensity so you can recover fully.
Nordic walking meetup Columbus, MS on 10/28
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided.
- When: 10 AM; October 28
- Where: Start at Columbus Convention and Visitors Bureau (117 3rd St S, Columbus, MS 39701)
Dress for the weather.
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Nordic walking meetup in Jefferson County on 11/11
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; November 11
- Where: Cahaba River Walk (3529 Overton Rd, Mountain Brook, AL 35223)
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Nordic walking and autoimmune conditions
A study
of Nordic walking and Sjögren’s Syndrome showed benefits to people with the
chronic condition.
Sjögren’s Syndrome
is an autoimmune disorder similar to lupus. People
with lupus have a chance of having Sjögren’s Syndrome as an additional disorder.
In the study, 21
women with Sjögren’s Syndrome undertook Nordic walking for 45 minutes three
times a week for 12 weeks. The researchers looked at these factors:
- Aerobic capacity
- Fatigue
- Anxiety
- Depression
- Health-related quality of life
Findings:
- The women's aerobic capacity improved, and they had reduced fatigue.
- They also experienced significant improvements in reducing depression.
- However, there were no significant changes in anxiety scores and perceptions of health-related quality of life.
In general, the
researchers considered the exercise to be useful in managing the chronic
condition.
Sunday Sounds: What's a Sunday walk without some spiritual reflection?
I had just finished watching a documentary about Pacific Island rugby teams when I found this version sung by Tongan and Fijian performers. The documentary highlighted their faith as a core bonding element that created team unity.
I had just finished watching a documentary about Pacific Island rugby teams when I found this version sung by Tongan and Fijian performers. The documentary highlighted their faith as a core bonding element that created team unity.
Nordic walking meetup in Tuscaloosa County on 10/7
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; October 7
- Where: The Park at Manderson Landing, (9 Jack Warner Pkwy, Tuscaloosa)
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Nordic walking benefits validated
From Nordixx Pole Walking on Facebook, yet another comprehensive research article listing the benefits of Nordic walking. I linked to the article last year, but it bears repeating.
Nordic walking and chronic heart failure patients
Research indicated Nordic walking can be used to increase the quality of life for patients with chronic heart failure. The study showed Nordic walking safely increased intensity over regular walking without significant feeling of shortness of breath.
Healthy individuals can benefit from the same increase in intensity.
Research indicated Nordic walking can be used to increase the quality of life for patients with chronic heart failure. The study showed Nordic walking safely increased intensity over regular walking without significant feeling of shortness of breath.
Healthy individuals can benefit from the same increase in intensity.
Nordic walking and mindfulness
The method suggested in an article about mindfulness and running can be used when Nordic walking. I find that I naturally walk a little more briskly when Nordic walking than when walking without poles. My focus is on taking longer strides to help me make the effort more intense and to achieve greater arm extension on the backswing. Every so often, my mind drifts and the intensity drops. I'll apply that mindfulness approach to get back on pace.
The method suggested in an article about mindfulness and running can be used when Nordic walking. I find that I naturally walk a little more briskly when Nordic walking than when walking without poles. My focus is on taking longer strides to help me make the effort more intense and to achieve greater arm extension on the backswing. Every so often, my mind drifts and the intensity drops. I'll apply that mindfulness approach to get back on pace.
Wednesday Wellness: Why the Nordic Walking Guy says don't eat like a teenager
Are you a Type II diabetic? You may have your blood sugar under control to the point where you enjoy full meals because you can zap the glucose with insulin injections. And then your A1c doesn't seem to end up being lower than you expect. It turns out "a person’s HbA1c correlates closely to his average blood glucose levels during the three hours after — not before — eating." That means "frequent between-meal rises can cause your HbA1c to go up."
To deal with that spike, work the diet so you don't eat too much of the kind of food that spikes your blood sugar quickly.Also, get moving. If I know my blood sugar is high an hour or so after a meal, I'll Nordic walk around the neighborhood, about 1 mile. Nordic walking accelerates the glucose burn because it transforms walking from primarily a lower body activity to a full-body activity. Involving the upper body activates more muscles that use glucose to function.
Are you a Type II diabetic? You may have your blood sugar under control to the point where you enjoy full meals because you can zap the glucose with insulin injections. And then your A1c doesn't seem to end up being lower than you expect. It turns out "a person’s HbA1c correlates closely to his average blood glucose levels during the three hours after — not before — eating." That means "frequent between-meal rises can cause your HbA1c to go up."
To deal with that spike, work the diet so you don't eat too much of the kind of food that spikes your blood sugar quickly.Also, get moving. If I know my blood sugar is high an hour or so after a meal, I'll Nordic walk around the neighborhood, about 1 mile. Nordic walking accelerates the glucose burn because it transforms walking from primarily a lower body activity to a full-body activity. Involving the upper body activates more muscles that use glucose to function.
Must. Have. Carbs!
An interesting blog
post about why we
crave carbs, the simpler the carbs the stronger the cravings. The linked post
suggests there is more to food cravings than just carbs.
Points:
- "…food reinforcement works by spiking dopamine in the brain…The question is, how does food increase dopamine levels in the brain?"
- "…food reinforcement primarily occurs when the upper small intestine detects carbohydrate, fat, and protein, causing a spike in brain dopamine levels."
- "The more fat, sugar, starch, protein, and salt your food contains (up to the “bliss point”), the more dopamine your brain releases. The more dopamine your brain releases, the more your cravings increase. This is why we crave cookies and bacon but not lentils and plain celery."
- "The human brain is hard-wired to be motivated by calorie-dense foods rich in fat, sugar, starch, protein, and salt, because these things kept our distant ancestors alive and fertile in a difficult world."
The fascinating
thing is this goes against today's convention wisdom that carbs are the source
of all evil. This quotation from the article reflects how I respond to food:
"I don’t know about you, but to me, hard candy just isn’t that appealing. I have no desire to eat fat-free frozen
yogurt. Candy corn and Tootsie Rolls are
barely better than starvation. Throw
some fat into the mix, as in chocolate, ice cream, or brownies, and now you’re
talking! Savory foods like potato chips,
bacon, pizza, and ribs are also high on my list."
Maybe the ancients
had it right: Moderation in all things. The trick is how to achieve it in the
midst of all the temptations.
Monday Motivation: Self-conscious about Nordic
walking?
Don't be.
You're doing
something for yourself that has clear and proven benefits. Who knows. You might
actually influence other people. I Nordic walk in my neighborhood. At first, I
was self-conscious, but over time I lost that feeling, and Nordic walking
became just another thing I did.
After a while, I saw a fellow walking with 2
poles. I said hello and asked him about it. He said he'd seen me walking, and
it looked like it made sense, so he decided to try it.
Start a movement in
your neighborhood.
Nordic walking meetup in Jefferson County on 9/23
Join us on Saturday to find out what Nordic walking is all about! No charge; poles provided. Look for the white Nordic walking sign.
- When: 10 AM; September 23
- Where: Homewood Patriot Park (710 Oak Grove Road, Homewood))
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.
Adjustable Nordic walking poles
I looked through Amazon and identified some adjustable length Nordic walking poles at different prices.
This one is moderately priced on Amazon.
This one is a little more expensive but not overly so (I don't find it on Amazon, so you would have to go to the site): https://www.nordixx.com/products/nordixx-poles/poles/nordixx-global-traveler/
Back to products on Amazon. These are the higher end poles.
I looked through Amazon and identified some adjustable length Nordic walking poles at different prices.
This one is moderately priced on Amazon.
This one is a little more expensive but not overly so (I don't find it on Amazon, so you would have to go to the site): https://www.nordixx.com/products/nordixx-poles/poles/nordixx-global-traveler/
Back to products on Amazon. These are the higher end poles.
Nordic walking and chronic lower back and leg pain
A case study about the role of Nordic walking in managing lower back and leg pain. Some outcomes from using Nordic walking:
- "The Nordic Walking poles helped the patient to equalise weight bearing, enabling achievement of a more balanced posture by allowing the left side of her body and her left leg to take more weight, thereby releasing some of the compensation from the right side."
- "The patient was able to practice and improve her arm swing technique using Nordic Walking poles to give extra momentum to the swing."
The case study's conclusions are significant. Results after a single 1-hour session:
- Improved posture
- Improved dynamic control of the trunk
- More symmetrical weight bearing (no compensation that results in limps and shuffling)
- Improved body rotation
- Faster walking
- More fluid movement
Special: Free Nordic walking sampler at Tuscaloosa’s McAbee Center, 8/23 and 9/6
Find out what Nordic walking is all about. Learn more at Nordic Walking Guy on Facebookand at the Nordic Walking Guy blog.
When:
Where: McAbee Activity Center (3801 Loop Road, Tuscaloosa, AL 35404)
We'll see you outside. Look for the white Nordic walking sign.
No charge. Poles provided. Dress for the weather, and bring some water.
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
Find out what Nordic walking is all about. Learn more at Nordic Walking Guy on Facebookand at the Nordic Walking Guy blog.
When:
- August 23 at 5:30 PM
- September 6 at 5:30 PM
Where: McAbee Activity Center (3801 Loop Road, Tuscaloosa, AL 35404)
We'll see you outside. Look for the white Nordic walking sign.
No charge. Poles provided. Dress for the weather, and bring some water.
Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor
Why Nordic walking?
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
Nordic walking for weight control
A test of Nordic walking for weight control involved 12 women in the Nordic walking group and 11 women in the regular walking group (no poles).
Findings:
In other words, the Nordic walking women increased calorie/fat burning intensity without feeling like they were working harder (even thought they actually were).
Notice the last item: "higher rate of adherence." That means they were more likely to stick to it over the long term.
A test of Nordic walking for weight control involved 12 women in the Nordic walking group and 11 women in the regular walking group (no poles).
Findings:
- "...body mass, body fat and diastolic blood pressure decreased in both groups..."
- "VO2 peak [oxygen intake] increased in the NW [Nordic walking] group..."
- "...mean HR [heart rate]...HR at preferred walking speed...and % of time at high intensity...were higher in NW than in the W [walking] group."
- "RPE [rate of perceived effort] was not influenced by the modality of exercise and NW group showed a higher rate of adherence"
In other words, the Nordic walking women increased calorie/fat burning intensity without feeling like they were working harder (even thought they actually were).
Notice the last item: "higher rate of adherence." That means they were more likely to stick to it over the long term.
Diuretic or not?
A recent study found that caffeine in drinks like coffee and soft drinks doesn’t dehydrate people as once thought. In other developments in caffeine studies, there is other research that suggests benefits from drinking coffee: “Research suggests that ingredients in coffee can protect against liver cancer, prevent the development of type 2 diabetes, lower blood pressure, and even combat dementia and depression.”
What is the purpose of your worksite wellness program?
Here are some ideas shared on this LinkedIn discussion question. The ideas come from people in different kinds of organizations.
- “…help educate people to align themselves to their physical, mental and emotional body.”
- “…give youth as young as early childhood the opportunity to train correctly, peer inclusion, discipline in conditioning and life, develop an education first mindset, learn and develop skill sets in different sports.”
- “…support every employee's emotional, mental, physical and spiritual health and create an environment where they thrive.”
- “…foster an inclusive and supportive workplace culture.”
Notice the high level view that sees wellness programs affecting corporate culture.
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