The New Revolution in Walking: Nordic Walking that Burns More Calories
Walking is one of the most accessible exercises for maintaining good health. It is effective in improving physical health, weight loss, cardiovascular health, stress relief, and many other benefits. However, there is a way to achieve even higher exercise benefits than traditional walking. That is 'Nordic Walking.' This activity offers more than just walking and is gaining attention as an exercise that burns more calories.
The Origin and Characteristics of Nordic Walking
As the name suggests, Nordic Walking originated in Northern Europe. ‘Nordic’ refers to Northern Europe, and ‘Walking’ refers to the act of walking. Nordic Walking was developed in the 1930s by Finnish cross-country skiers as a method for summer training, using ski poles modified for walking. This activity gradually gained popularity and is now a beloved exercise worldwide.
The Nordic sticks used in Nordic Walking are similar to trekking poles, but their function and structure are somewhat different. Nordic sticks come with a glove-like trigger that allows effective use of the wrist and palm, and special rubber tips are attached to the end of the sticks to provide stable support on various terrains. This design enables a more balanced exercise in Nordic Walking.
The Exercise Benefits of Nordic Walking
Nordic Walking is a full-body workout that uses both the upper and lower body. Unlike regular walking, Nordic Walking involves active use of the upper body muscles, which increases the intensity of the exercise and results in more calories being burned. Studies suggest that Nordic Walking can burn up to 67% more calories compared to traditional walking, making it an attractive option for those who exercise for weight loss.
In addition, Nordic Walking greatly helps in posture correction. Because you walk using sticks, it helps maintain upper body stability and naturally encourages maintaining a correct posture. This reduces the strain on the back and knee joints, making it suitable as a rehabilitation exercise. Nordic Walking can be a good choice for people with arthritis or lower back problems, as it provides a safer alternative to more high-impact activities.
Basic Techniques for Nordic Walking: The ALFA Method
To maximize the benefits of Nordic Walking, proper technique is essential. This is where the 'ALFA Method' comes into play. The ALFA Method represents the core principles of Nordic Walking, and remembering these elements is crucial for maintaining correct posture and movements.
- A (Attention): Keep your upper body straight while walking. Open your chest and straighten your back for optimal muscle use and to maximize exercise effects.
- L (Long arms): Extend your arms as much as possible when planting the sticks. Keeping your arms straight helps create momentum, making walking smoother and more comfortable.
- F (Flat sticks): The sticks should be kept parallel to your legs. Make sure the angle of the sticks is between 55 to 65 degrees relative to the ground, maintaining balance and avoiding disruptions in your walking rhythm.
- A (Adapted steps): Stride length may vary depending on the terrain, but maintaining a consistent and appropriate step length is important. Too narrow or wide steps can disrupt posture and put strain on the joints.
Various Benefits of Nordic Walking
Nordic Walking is not just about burning more calories. This activity strengthens the entire body's muscles, increases flexibility, and improves cardiovascular function, offering multi-faceted health benefits. Especially by using sticks, Nordic Walking stimulates the upper body muscles and helps develop balanced muscle growth throughout the body. For these reasons, Nordic Walking is considered an ideal exercise for rehabilitation, weight loss, and overall fitness improvement.
Moreover, Nordic Walking can be enjoyed outdoors, providing a great opportunity to breathe fresh air and enjoy nature. This is also very helpful in relieving mental stress. Exercising in nature reduces cortisol levels, the stress hormone, and positively impacts overall mental health.
Things to Know Before Starting Nordic Walking
For those new to Nordic Walking, it is important to know a few basics. First, choosing the right Nordic sticks is essential. The length of the stick should be adjusted according to your height, and it is generally recommended to use a stick length that is 68% of your height. Well-fitted sticks help maintain proper posture and allow efficient walking.
Additionally, wearing comfortable workout clothes and shoes is recommended. Proper footwear, in particular, helps reduce strain on your feet during long walks. It is a good idea to start with short distances and gradually increase the distance as you get used to the activity. Since Nordic Walking is a high-intensity exercise, be cautious not to overexert yourself.
The Development and Future of Nordic Walking
Nordic Walking is evolving from a simple exercise to a cultural movement. In particular, various Nordic Walking clubs are emerging in Europe and North America, and the number of people enjoying this exercise is steadily increasing. In Korea, there are also many programs available for learning and enjoying Nordic Walking, with related competitions and events growing in number.
Nordic Walking is expected to continue developing. Programs tailored to different age groups and fitness levels will be created, allowing more people to experience the benefits of Nordic Walking. It is likely to establish itself as an easily accessible exercise for everyone aiming for health management and physical improvement.
Comparison with Other Exercises
Compared to other exercises such as regular walking, jogging, or cycling, Nordic Walking has unique advantages. Because it uses both the upper and lower body, Nordic Walking offers a full-body workout that is effective in building muscle strength and increasing cardiovascular endurance, all while putting less strain on the joints, thus reducing the risk of injury.
Compared to cycling, Nordic Walking engages more muscles and promotes balanced muscle development. It can also burn more calories than cycling, making it an effective exercise for weight loss.
When compared to jogging, Nordic Walking is gentler on the joints, especially the knees and back, making it a safer option for those with joint issues. For people with knee or back problems, Nordic Walking may be a better choice than jogging.
Additional Tips for Nordic Walking
To maximize the benefits of Nordic Walking, consider the following tips. First, be sure to warm up and stretch adequately before starting. Preparing your muscles for the exercise is important for preventing injuries and enhancing the effectiveness of the workout.
Second, maintain a consistent pace. Rather than walking too fast or too slow, find a pace that suits you and stick with it throughout your walk.
Third, try walking on various terrains. Walking on different terrains, including flat paths, slight inclines, and declines, will engage more muscles and add to the enjoyment of the exercise.
Psychological Benefits of Nordic Walking
Nordic Walking provides significant mental health benefits in addition to physical health improvements. Walking in nature helps calm the mind and reduce stress. Regular exercise has also been shown to alleviate symptoms of depression and anxiety. Through Nordic Walking, you can experience a connection with nature, relieve stress, and improve overall mental health.
Equipment Maintenance for Nordic Walking
Regularly checking and maintaining your Nordic Walking equipment is important. If the rubber tips of the sticks are worn out or damaged, they should be replaced. Additionally, if the trigger is damaged or loosened, it should be replaced or repaired immediately. Proper maintenance of equipment ensures that you can enjoy Nordic Walking safely and efficiently.
Social Aspects of Nordic Walking
Nordic Walking can be enjoyed alone, but it is also a great activity to share with friends or family. Walking together allows for conversation, mutual encouragement, and an enjoyable time spent together. Participating in a local community Nordic Walking group is also a good opportunity to meet new people and expand your social interactions.
Conclusion
Nordic Walking is more than just walking; it is an effective exercise that stimulates the muscles of the entire body and burns more calories. This exercise offers various health benefits and is accessible to people of all ages. Now that you know more about Nordic Walking, why not give it a try yourself? Start Nordic Walking today and begin your journey to a healthier life.
