Nordic walking improves body mass index

There was an interesting article about Nordic walking for overweight people with Type 2 diabetes. The research study comprised 212 people in the 57 to 64 years old range and had an average body mass index of 29. They Nordic walked 5 hours per week over 4 months.

The Nordic walkers improved their quality of sleep and body mass index (weight loss). Interestingly, sleep quality improved as well, but the researchers could not correlate it to improvement in body mass index. What it appears to mean us that Nordic walking on its own can help improve quality of sleep.

The researchers concluded "Nordic walking can be introduced in a primary health care setting as a low-cost mode of exercise that promotes weight loss and improved health satisfaction."

Don't shrivel up and waste away

Here are some points from an article about how to keep from losing muscle mass due to aging. 

Main point: "...we really should avoid slacking off when it comes to moving our behinds."

Key points:

• "...the slow decline of muscle tissue in our bodies actually begins in our 30s, with an average of between three to five percent muscle loss every year."
• "Muscle growth, or regeneration after injury, involves satellite cells. 
• When they divide into a new generation of cells, they can either become more satellite cells, or myoblasts - cells which then divide into muscle cells. 
• When they're not used however, satellite cells go into an energy-saving dormancy."
• "...satellite cells are activated through various signalling pathways following exercise."
• "...if satellite cells stay dormant for too long, the waste build-up can cause damage, preventing the cells from dividing and replacing themselves."
• "giving these cells a regular prod through exercise, to remind them how to be active, helps more of them retain their full function."

The bottom line, therefore, is to move our bottoms!

World Nordic Walking Day: May 16-17, 2020

Share some of your experiences from getting out during World Nordic Walking Day, May 16-17. By the way, Nordic Walking Groups on Facebook is a great little community of Nordic walkers.

Posted by Nordic Walking Guy on Friday, May 15, 2020