Tools for research
Something researchers use to study movement like Nordic walking.
Nordic Walking Guy's 3 rules: (1) Walk with purpose (2) Be consistent (3) Don't eat like a teenager!
Nordic walking and insulin resistance
I came across a research
article that tested the effect of Nordic walking on insulin resistance in
elderly women. Insulin resistance is related to Type 2 diabetes and other
disorders. In this particular case, the participants Nordic walked under
instructor supervision two hours per week.
What the researchers
found:
The participants
improved their walking distance (walked as far as they could in six minutes)
and positive improvement in insulin resistance.
- Improvement:
- BMI [body mass index]
- Waist circumference
- SBP [systolic blood pressure]
- Diastolic blood pressure (DBP)
- HDL-C [high-density lipoprotein: good cholesterol]
- hsCRP [high sensitivity C-reactive protein: caused by infections and long term diseases]
- Hemoglobin
- IRI [immunoreactive insulin]
- Unchanged:
- TG [triglycerides]
- LDL-C [low-density lipoprotein: bad cholesterol]
- GGT [serum gamma-glutamyl transferase; detect disorders of liver and bile ducts]
- Uric acid
- HbA1c [hemoglobin A1c]
- FPG [fasting plasma glucose: after overnight fast; 126 mg/dl or higher means a person has diabetes]
Regarding HbA1c, the
standard by which glucose in the blood is measured, it's not surprising it was
largely unchanged (5.7 before and 5.6 after). It's a measure over a period of
time, so HbA1c is really more affected by diet. I saw a similar
result in another research article I blogged about. That's why the Nordic
Walking Guy tells you, "Don’t'
eat like a teenager."
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."
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