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