Comparing Nordic walking with conventional walking and band-based resistance exercises

An interesting research article on the effects of the different kinds of exercises. This one compared Nordic walking with regular walking and band-based exercises. There was a control group that didn't do anything so the researchers could see just how much difference exercising made.

Method:

• The Nordic walking and regular walking groups exercised 3 days per week.
• The resistance band group worked out 2 days per week.
• Each exercise period  was 30-40 minutes, not counting warm-up and cool down.
• Dimensions measured:
• Strength.
• Cardio-respiratory.
• Flexibility.
• Balance.

Results:

• Upper body strength improvement:
• Resistance band: 22.3%
• Nordic walking: 11.6%

• Cardio-respiratory fitness improvement:
• Nordic walking: 10.9%
• Walking: 10.6%

• Flexibility improved across the board.

• Balance didn't improve significantly.

Conclusion: Nordic walkers showed improvement in the most categories, leading the researchers to conclude Nordic walking was the best all around activity of the group.

Thoughts:

• Those with chronic balance and other issues will benefit from using poles.

• One way to use Nordic walking poles as part of balance improvement  is to use the poles for initial balance and then lift the poles for different lengths of time to help you practice your balance.

• If you're up to it, you can use variations to the Nordic walking workout to increase the intensity to work strength and cardio-respiratory systems.

Sunday sounds: A compilation of music for when you're Nordic walking.

A sense of urgency

I found an editorial that was a call to arms for improving health in the population. Apparently, exercise as a health intervention is generally for weight loss to combat obesity, diabetes, heart disease, and other chronic conditions. However, there are other reasons for exercising:

• Longer life.
• Improved thinking ability.
• Mood control.

There are even benefits from exercise in treating mental illness.

The challenge is getting people to exercise consistently. One recommendation is to promote the social part of exercise through group programs.

The wellness challenge, then, is "how to foster the engagement of consumers in exercise programs and provide supports for maintaining lifestyle changes that include exercise stands to improve the quality of their lives to the same or greater extent as traditional treatment and rehabilitation interventions."

The Nordic Walking Guy says it's hard to find more efficient forms of exercise than Nordic walking. It involves the whole body in low impact activity where you can customize the intensity level. It's also efficient in that it can be your only activity or part of a varied exercise program. Give it a try.