Nordic walking and macular degeneration

Macular degeneration causes people to walk more slowly and need more support, scenarios that increase the risk of falling.

A study I saw confirmed slower walking speeds and stride velocities. Also the participants tended to walk in a way where they emphasized keeping both feet on the ground. In other words, they would take a step, bring the other foot up, stand, and then step off again.

One area of research should be the effect of using poles for stability.

Does technique make a difference

A study compared different Nordic walking techniques to assess how best to use Nordic walking poles to engage the upper body.

Styles compared:

• Walking
• Nordic walking (classical technique on which the vast majority of walkers are trained)
• Nordic walking with a weak poling action (classical technique but with weaker push-off)
• Nordic walking with straight-upper limbs moving the shoulders (arms extended, elbows locked)
• Nordic walking with elbow flexion-extension pattern and shoulders still (push-off only by flexing arms, not engaging shoulders)

I’ve tried these styles, and the intensity I felt corresponded to the research findings. One style not addressed was the power walking style where the elbows stay flexed.

Variations on the classical Nordic walking style created less muscle activation than the classic Nordic walking technique. However, all the Nordic walking techniques achieved greater muscle activation than regular walking, so doing something is better than just walking.

Do both!

I played around with a fitness calculator today. The most significant variables were frequency, duration, and intensity of exercise and waist size and weight/body mass.

The result was your fitness age, which is younger, equal, or greater than your chronological age.

After trying different combinations of factors that could be changed (obviously factors like height and education level can’t be changed):

Body factors → Intensity of exercise ↓	Weight and waist (actual; no change)	Weight and waist (reduced)
Low intensity	Fitness age same as chronological age	Fitness age several years younger than chronological age
Moderate intensity	Fitness age several years younger than chronological age	Fitness age 10 years younger than chronological age
High intensity	Fitness age 10 years younger than chronological age	Fitness age half of chronological age

Nordic walking groups schedule in 2019

Nordic Walking Guy wants you to Nordic walk with your family and friends, old and new! Join us for an occasional walking group excursion to sample what Nordic walking is all about. Then form your own walking groups and work out together.

• No charge for the sampler; poles provided.
• Dress for the weather, and bring your water.

How many Nordic walking groups can we start?

Join Nordic Walking Together and share your experiences.

Date	Day	Tuscaloosa County	Jefferson County
10-Feb	Sunday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 2:00 PM - 3:30 PM
9-Mar	Saturday	McAbee Center 3801 Loop Rd, Tuscaloosa, AL 35404 9:00 AM - 10:30 AM
23-Mar	Saturday
13-Apr	Saturday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 9:00 AM - 10:30 AM
20-Apr	Saturday	Sokol Park 5901 Watermelon Rd Northport, AL 35473 9:00 AM - 10:30 AM
18-May	Saturday
19-May	Sunday	The Park at Manderson Landing 9 Jack Warner Pkwy, Tuscaloosa, AL 35401 2:00 PM - 3:30 PM
23-Jun	Sunday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 2:00 PM - 3:30 PM
29-Jun	Saturday	The Park at Manderson Landing 9 Jack Warner Pkwy, Tuscaloosa, AL 35401 7:30 AM - 9:00 AM
20-Jul	Saturday	McAbee Center 3801 Loop Rd, Tuscaloosa, AL 35404 8:30 AM - 10:00 AM
10-Aug	Saturday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 9:00 AM - 10:30 AM
14-Sep	Saturday	Sokol Park 5901 Watermelon Rd Northport, AL 35473 8:30 AM - 10:00 AM
6-Oct	Sunday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 2:00 PM - 3:30 PM
16-Nov	Saturday	Van de Graaff Arboretum and Historic Bridge Park 3231 Robert Cardinal Road, Northport, AL 8:30 AM - 10:00 AM
8-Dec	Sunday		Aldridge Gardens 3530 Lorna Rd, Hoover, AL 35216 2:00 PM - 3:30 PM

Time to get moving!

Don’t fall back in your resolutions. Doing something makes a difference.

Key statement: “…the risk of heart attack and angina steadily declined as cardiorespiratory fitness increased.”

In the European Heart Journal study that led to the conclusion, increases of 3.5 fitness points corresponded to risk decrease by 15 percent.

Maintaining and fixing the snap (external) locks of your adjustable Nordic walking poles

The video refers to trekking poles. The shafts and locks of adjustable trekking/hiking/walking poles are the same as the shafts and locks of adjustable Nordic walking poles

The video covers:

• Fixing the lock when it doesn't tighten
• Cleaning inside the poles

Maintaining and fixing the spin (internal) locks of your adjustable Nordic walking poles

The video refers to trekking poles. The shafts and locks of adjustable trekking/hiking/walking poles are the same as the shafts and locks of adjustable Nordic walking poles

The video covers:

• Fixing the lock when it doesn't tighten
• Cleaning inside the poles