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Nordic Walking: Staying Fit with Nordic Walking
By Naturale Bio
Who said that to stay in shape you have to work incredibly hard and push yourself to the limits of your abilities?
Studies show that 30 minutes of daily movement at a medium pace they can contribute to the general health of the entire organism, without the need for excesses, special equipment or an already athletic starting physique to support the activity itself.
Today we talk about Nordic walking , the Nordic walking , a discipline that makes consistency its key to effectiveness. But how did it come about and how can you put it into practice right away?
What is Nordic walking, the origins
The word itself says it, it is a particular type of walking that originated in the North, in Europe in particular. Nordic walking It originated in Finland in the 1930s, when it was studied as a method for training cross-country skiers even in the summer, in the absence of snow.
Then, starting in the 80s, it began to gain ground as a discipline in its own right, spreading from Scandinavia across the continent. Today, there are more and more enthusiasts of this sport in Italy too, thanks to its simplicity of execution, the inexpensive equipment it requires and its “sober” way of keeping us in shape.
Mostly liked for those who already love walking, for those who practice mountain trekking because they will be familiar with the practical "sticks", but also simply to those who want to get back into shape after a long break. For example, to runner recovering from an injury, elderly people who cannot afford traumatic sports or those starting a weight loss program.
The Nordic walking technique
This is not an “ordinary” walk, the right technique is essential.
According to the Italian School of Nordic Walking , there are 5 essentials to take into consideration before performing all movements correctly:
- Recover your own natural walking , putting aside all the incorrect movements that the daily rush leads us to make;
- Understanding the basics of the technique of foot-hand alternation . If we step forward with the right foot, we will have to simultaneously move the left hand forward and place the left stick on the ground, and vice versa. In the long run, it will come completely spontaneously;
- Pay attention to the posture , keeping the muscles of the back, shoulders and neck relaxed, and making arm and leg movements of the right amplitude for us;
- Breathe in the right way, coordinating inhalations and exhalations with the steps. Breathing is always essential, as we have also seen when talking about the yoga ;
- The last point concerns the advanced technique , that is, understanding how to behave on non-flat terrain, how to manage walking uphill or downhill.
Nordic walking equipment
Nordic walking equipment It's pretty basic: you just need to equip yourself with special poles , light but resistant, are now available on the market from many brands and increasingly technological materials, for all budgets. As a rule, they are different from trekking poles: Nordic walking poles are generally a single piece, while mountain poles are adjustable.
You might ask: are they really necessary? The answer is: absolutely yes! Otherwise you are “just” walking. The sticks have at least two benefits .
One is postural: they help with walking, provide balance, keep the back straighter and help you feel less tired, because they unload part of the work on the arms, while normally all the effort of walking is on the legs.
In this way, they also allow you to burn more calories and train more muscles at the same time, in addition to the arms, shoulders and back, but also the “ core ” muscles, that is, the entire trunk and the abdominals in particular.
Benefits of Nordic Walking
THE benefits There are many of this sport that is truly suitable for everyone, here are the main ones:
- Improves posture and strengthens the entire musculoskeletal system without trauma . As mentioned in the previous paragraph, it helps to train many muscle groups together, even with the right technique you can activate 90% of the muscles in the body!
- Supports cardiovascular health and increases respiratory capacity ;
- The energy expenditure is higher than a normal walk, we are at almost a +50%, so it is highly recommended as a gentle but effective activity to combat excess weight. Obviously, everything must be accompanied by correct hydration and a balanced diet, perhaps integrated with natural superfoods ;
- It is also very good for the mind : being outdoors, enjoying the landscape, concentrating on your breathing and, perhaps, chatting with your Nordic walking partner, helps to combat stress and relax.
Some sources for further information:
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