Nordic walking for the elderly and for the young: the benefits, features, tips, gear

Nordic walking is a type of walking that uses special equipment (sticks). Synonymous names: Nordic Walking, Finnish, Nordic or Nordic walking.

Walking sticks became a separate sport is not so long ago – in the late 1990s. prior To this stick was used in the rehabilitation of physical education, summer ski training and Hiking. The origin of this physical activity is associated with skiers training in the off-season. For sports skiers used sticks to simulate walking with skis. A special way of movement later became the basis for a new direction in fitness.

Today Nordic Walking is considered a separate sport and has many supporters around the world. According to the statistics of Nordic walking are more than 20 million people worldwide.

What is Nordic walking

Nordic Walking is Walking with sticks, simulating walking on skis in the warm season. Stick play a role, not the support component, and specialized equipment, without which Nordic walking impossible. To correctly walk with sticks, you need to learn the techniques of movement, as well as to purchase specialized equipment that responds to the growth of the athlete.

Why you need to engage in Nordic Walking:

to promote health and immunity
to maintain the health of the spine and prevention of degenerative disc disease
for correction of blood sugar levels
for weight loss
when heart problems and pressure
in diseases of the respiratory system
as rehabilitation after an illness
to maintain good physical shape

Nordic walking can be practiced at any age, but is particularly useful for this activity is considered for people who have suffered serious illnesses and to seniors to improve health and permanently extend good health.

Features Nordic walking

Nordic walking is one of the most simple and affordable types of physical activity that suits everyone. It can be enjoyed in old age, when other sports and fitness to become unavailable.

What distinguishes the Nordic from the usual? Ordinary walking walking has many benefits and helps to improve health with regular exercise. You can point out such advantages walk as improvement of oxygen exchange in the body tissues, stimulation of brain activity, accelerating metabolism and improving fitness. Training with sticks has the same useful properties, but additionally burns 20% more calories compared to ordinary strolling. While walking with sticks involves all muscle groups, including muscle group of the upper body, which does not occur while walking at a brisk pace.
What is different about Nordic walking from running? A Jogging workout doesn’t suit everyone, in contrast to Nordic walking. Running is contraindicated for the elderly, people with a large overweight, and those who have problems with the cardiovascular system, blood pressure and joints. Nordic walking can be enjoyed almost all, as its effects on the body is soft and not aggressive. When walking with sticks is a gentle load on the whole body, which is also efficient and effective in the long term. To sustain a 45-minute treadmill workout under force not to everyone, but anyone will be able to walk at a moderate pace throughout this period of time.

What are the benefits of Nordic walking?

From Nordic Walking has many advantages, among which we can highlight the main:

maintaining a healthy muscle tone the whole body
the formation of a beautiful posture
prevention of heart disease and hypertension
prevention of diseases of the joints
the saturation of the body with oxygen
weight loss
improved mood due to the production of endorphins
better sleep and prevention of insomnia
increase strength, coordination, endurance
reducing the level of stress and fatigue.

Today Nordic walking is not only used as a rehabilitation therapy, but also as an effective tool for weight loss and maintain the sports physical form.

Who should Nordic walk?

One of the key features and benefits of Nordic Walking is that it can master everything, regardless of age and physique. The technique of Nordic walking is suitable for elderly people with a large overweight, which is not recommended for other types of activity, as well as anyone who wants to strengthen immunity and keep the body in shape.

Most beneficial Nordic walking is:

those who wish to lose weight
the elderly
people with problems of the cardiovascular system
people with problematic musculoskeletal disorders
people who suffered a long, serious illness
people in the rehabilitation process after injuries
for those who have a tendency to diseases of the respiratory system
those who do not fit other types of fitness for different reasons

Nordic walking sticks will allow you to engage in the process of training newcomers and will contribute to developing the habit of regular exercise.

Nordic walking for seniors

Physical activity is necessary at any age to keep the health indicators of normal. After reaching a certain age level, some types of fitness and sport become available. Power, dynamic dance workouts and aerobics are not suitable for older people, as their state of the muscles, skeleton and blood vessels does not allow you to jump long to move at a fast pace and deal with additional weight.

In this case, the best option would be training at a slow pace. Nordic walking is now regarded as one of the most popular and interesting types of physical activity for older people.

The benefits of Nordic walking for seniors:

a positive effect on circulation, as the prevention of stroke
strengthens the cardiovascular system
is effective against insomnia
relieves swelling in the body
improves the condition of joints
develops a sense of balance and coordination
increases the level of endorphins, thereby improving mood and overall health.

Also Nordic walking for seniors is a great way to meet new people because classes are often conducted in groups.

Nordic walking for young people

The walking sticks are no age limits, as this activity provides a gentle stress on the body, and different atraumatically.

Such an activity as Nordic Walking is ideal for all those young people who want to lose weight, learn a new fitness trend and get involved in a regular training regime. In addition, Nordic walking is recommended for people who are undergoing rehabilitation or those who suffer from chronic diseases.

Nordic walking allows you to keep your body in shape through regular exercise and helps to lose weight and improve the body and meet like-minded people.

Contraindications for Nordic walking

Despite the fact that walking with poles is a universal fitness direction, it has contraindications, which should not be ignored, starting the training. Basically, the prohibitions relate to the conditions in which recommended bed rest, as well as specific cases of serious diseases, are not compatible with any load.

In some cases, it is impossible to do:

in infectious and viral diseases
in complex forms of hypertension, when you want full control pressure
diabetes in the later stages
in the period before and after surgery
in heart failure
renal and pulmonary failure.

Most therapists agree that Nordic walking is optimal for elderly and for everyone who can walk and feels fine while walking.

Nordic walking for weight loss and health

Systematic training Nordic walking will help you lose weight, improve health and bring the body back into athletic shape. Nordic walking is suitable for weight loss because during training you will burn maximum amount of calories, but muscles come in tone. The benefits of walking for health is obvious, because the fresh air and long walks in a rhythmic pace improve health, stimulate the nervous system and are suitable for the prevention of many diseases.

Why is Nordic walking good for weight loss:

walking helps to rapidly burn calories
in the process of walking exercise 90% of muscles
walking speeds up the metabolic processes

If you want to lose weight, then Nordic walking for weight loss works best, main thing is to train regularly and to use proper technique. An hour walk can burn 400-600 calories, which is comparable to a Jogging exercise at a moderate pace.

In order to ensure that you lose weight, you need to practice regularly, ideally every day, but 3-4 workouts per week will lead to positive changes. It is also important to follow a diet and not eating an hour before class and half after. Prefer slow carbohydrates and proteins, limit fast carbs and fats. The process of losing weight starts with a proper diet and regular exercise.

PROPER NUTRITION: how to start step by step

Nordic walking for rehabilitation

Walking sticks are often used in rehabilitation centers as part of Wellness therapy.

Presents activity useful with such diseases and conditions:

diseases of the spine, in particular low back pain, scoliosis in adults and children
cardiovascular disease
bronchial asthma and other diseases of the respiratory system, lung
chronic back pain, and shoulder girdle due to heavy work
Parkinson’s disease
neuro-psychological problems
insomnia
overweight.

Also Nordic walking is used to prevent osteoporosis, atherosclerosis, hypertension, and other diseases of the joints, blood vessels and heart. Considering rehabilitation and the preventive potential of this type of activity, we can say that Nordic walking is ideal for seniors.

Sticks for Nordic walking

The technique of Nordic walking involves the use of special equipment – sticks of a special form, and suitable clothes and shoes. Properly selected equipment will not only help you quickly master the technique, but will give you pleasant sensations from classes, which is impossible with the uncomfortable equipment.

Some beginners think that it is possible to use ordinary ski poles, but they are longer than those used in Nordic Walking, as well as their tips will wear off from walking in the snow, so this option will not work. The popularity of Nordic walking for the elderly is also due to the availability of equipment that everyone can afford.

Let’s see how to choose poles for Nordic walking.

The length of the sticks

An important factor to take into account the new length of the stick. Regardless of the material, the length is the paramount selection criterion, which should be taken seriously.

There is a formula for selection of sticks on length. It consists in multiplying the growth in inches by a factor of 0.6-0.7. For example, with the growth of 165 cm, the length of the sticks should be 99-115 cm
For beginners and the elderly, choosing to stick with low coefficient of 0.6. In this case, the stick will be lower and treat it will be easier. For example, with the growth of 165 cm, the length of the sticks should be 99 see
Experienced athletes and healthy young people can choose to stick at a high rate to increase the load on the muscles. For example, with the growth of 165 cm, the length of the sticks should be 115 cm.
The more intense the load, for example when Nordic walking for weight loss, the longer must be the stick, so athletes choose the inventory at a high rate with the addition of 5-10 cm.
Ideally, the length of the stick should be such as to form a right angle between the shoulder and upper arm when you are standing straight with the inventory in hand.

Type sticks

The sticks are sliding (telescopic), sectional, folding and solid.

Of whole you must choose the length, telescopic and can be adjusted for any height.
Sliding poles can be one or two additions that enables you to choose the length depending on the complexity of the training or human growth.
Telescopic stick can use more than one athlete, but several, as it is a universal set up for any growth and abilities.
One-piece poles are designed for personal use, because they are selected for growth and are suitable for the same type of training. It is important not to make mistakes, because you will not be able to vary the length and have to buy new equipment in case of progress in training.

Some sticks are provided shock-absorbing spring that prevents beginners to tune into the natural rhythm of movement, and therefore this option should only be considered if there is no other alternative.

The material sticks

The stick is made from plastic carbon fiber or aluminum. The composition is good sticks must contain carbon in the amount of not less than 50%, this equipment is durable, reliable, and easy to use.
Quality sticks required rubber tip that performs a shock absorbing function and prevents blurring of the sticks on the pavement.
When choosing, it is important to pay attention to lanyard and pen. The handle can be of plastic, rubber, cork or any other material with inserts for the fingers.
Using the lanyard the stick is fixed on the hand in the correct position and allows you to move in a natural rhythm without discomfort. The lanyard should be pleasant to the touch, perfectly locking the wrist in a glove and without, not to RUB, but not to be too free.

Browse brands-sticks

Today you can get a great stick for the price of 500 rubles, for example, the grade of ECOS, which are suitable for professional training and initial training. For the long trips and daily activities in different conditions, it is recommended to pay attention to brands of BERGER and FINPOLE that produce the professional equipment, which is suitable for walking on the most difficult surfaces. In this case, the cost of the sticks will be from 1000 to 4000 rubles.

Stick ECOS

The ECOS brand producing equipment for Nordic walking and trekking, for experienced and professional athletes. The brand produces telescopic poles made of aluminum and carbon fiber in low and medium price categories. The package includes ring and interchangeable tips, you can also purchase various items of equipment, for example, a lanyard separately.

Stick GESS

Gear stamps GESS suitable for beginners, for example, some poles have a shock-absorbing system. The inventory brand is suitable for use in winter and summer due to the replacement tips suitable for different surfaces. The brand can be found telescopically stick for walking over rough terrain, snow and asphalt. Price category – middle.

Stick BERGER

The inventory of the BERGER brand is suitable for beginners and experienced athletes. Brand manufactures telescopic and sectional sticks made of aluminum with attachments for different surfaces, and shock absorption system. The equipment is equipped with interchangeable nozzles, rings, lugs and knots. Price category – middle.

Sticks MANGO

Brand MANGO offers professional equipment for beginners and experienced athletes. Sticks equipped with shock absorption system, suitable for any time of year thanks to the nozzles for different surfaces. Telescopic folding stick complete with case, attachments, rings, and replaceable tips. The price of the products does not exceed the average range. You can also separately purchase components such as handles and knots.

Stick FINPOLE

Brand FINPOLE manufactures equipment for Nordic walking in the middle price category. Sectional telescopic poles carbon suitable for beginners and professional athletes. The package includes attachments for different surfaces, safety tips, knots. Equipment brand is characterized by durability, reliability and convenience that is confirmed by numerous user reviews.

What else do you need for Nordic walking

Proper clothing ensures comfort during long workouts, which is important at any time of the year. If you have problems with the joints and vessels are advised to wear a compression garment – leggings, stockings, tights, socks, underwear. Such clothing supports muscular frame in the correct position, reduces the strain on the blood vessels and joints.

Clothing for Nordic walking

Winter. For winter activities suitable sports jackets, parkas, insulated jackets and pants. Don’t forget warm accessories – hat, scarf and gloves.
Summer. In the summer, enough shorts, leggings, velocipedes in combination with t-shirts, t-shirts, sweatshirts. When walking over rough terrain it is recommended to wear socks, leggings or trousers with cuffs to protect his ankles.
Spring-fall. For demisezonnye choose sweatshirts, hoodies, tracksuits, jackets and warm pants with cuffs. We should not forget about the headdress and gloves that will save in windy and wet weather.

Shoes for Nordic walking

Walking is a cardio workouts that require proper footwear. Choose sneakers and boots with raised soles and cushioning in order to feel convenience and comfort while walking.

Winter. For winter workouts fit boots with tread soles for Hiking or insulated shoes.
Summer. For summer classes, a good choice would be running shoes for running cross country, if training takes place in the mountainous terrain. For walking on flat surfaces enough shoes with durable traction and shock absorption.
Spring-fall. For training in the period of demisezonnye choose insulated shoes with membrane top for protection against rain and moisture. Shock absorption, excellent grip and good fixation of foot – binding.

See also:

Top 20 best men’s sneakers for running and walking
Top 20 best womens running shoes for running and walking

Counters heart rate and distance

To track the progress of training, it is recommended to purchase a pedometer, heart rate monitor or other smart fitness gadget with the function of counting steps, calories, distance and heart rate monitoring. Those who are engaged in Nordic walking for weight loss gadgets will help train more efficiently.

Fitness bracelet. Modern fitness bracelets combine the functions of a pedometer, heart rate meter, distance, and calories burned. For athletes that track training progress, the gadget will be a great help. It will collect and maintain information about their distance, steps, wasted energy, and will also help to get out of the optimal pulse zone, which will make cardio training more effective. Read more: Top 10 best fitness bands.
The heart rate monitor. In cardio training the important factor is parameter variation. Moving with a certain frequency pulse, it is possible to lose weight and exercise endurance. Also, the heart rate monitor is an indispensable gadget for people with heart problems and blood vessels. Read more: Top best heart rate monitors.
Smart watch. Smart watches are often equipped with GPS that will be useful for drawing up routes for training, and count the distance. Most smart watch can count steps, calories, distance, pulse monitor. Some models allow you to download your music for listening with proximity headphones, which are also useful in self-training.

Nordic walking: how to walk

Technique is important in any sports activities, or training progress will not be and physical activity will not bring pleasure.

There are General guidelines for those who have never walked with sticks:

the speed needs to be higher than during an ordinary walk
during the initial sessions do not have to rely on sticks
need to protect the ankle from accidental bumps tip, for example, wear high socks or leg warmers
it is important the correct breath with the inhale through the nose and exhalation through the mouth.

If you decide Nordic walking for weight loss then you must move at a faster pace, and use ankle weights.

Classical technique Nordic walking involves easy movements with full range of arm span. The stick is placed vertically on the middle of the step, which coincides with the center of gravity. Hand with a stick is thrown forward simultaneously with the step of the opposite leg. The result is a variant of skiing without skis. The main thing – not to try to mimic the step of the skier, the movement should be natural, free and rhythmic.

Features of the art of Nordic walking:

The shoulders are at the same height, are lowered and slightly pulled back, chest is open.
Chin parallel to the ground, look forward.
The hands work on the principle of the pendulum and climb to the same height – at waist level.
Sticks must be kept close to the torso, they must be parallel to each other and parallel to the shock foot.
Motion carried by roll from heel to toe, the repulsion comes from the big toe.
It is necessary to preserve the natural step without excessive bending in the knee joint, knee socks and pointing forward.
Movements light and rhythmic without strain, arms and legs move synchronously during repulsion.

Details about the art walk:

Nordic Walking. Техника ходьбы с палками.

Watch this video on YouTube

Training schedule

Choosing Nordic walking for weight loss, be prepared that you will have to train long and hard to see results. You need to walk at a brisk pace, preferably on rough terrain, and in winter the snow is to burn more calories. To succeed with the help of interval walking, which is alternating between slow and fast pace.

Frequency of training:

Beginners are recommended to devote to training 2-3 times a week for 40-45 minutes until the technique is not fully developed. Then the best option would be 3-4 times a week.
Advanced exercise for an hour 4-5 times a week, depending on fitness goals.
For recovery you can do Nordic walking every day, but with low intensity.

Time for training:

If the key is Nordic walking for weight loss, you need to go in the morning, because at this time your metabolism works faster and burn more calories.
To improve sleep and health go better in the evening. In the winter and off-season in the second half of the day.
If practicing walking as Wellness treatments, the most useful are the morning and afternoon.
You can individually choose a convenient time for yourself

With the right movement at a fast pace, you can spend up to 700 calories per hour. On average, the walkers burned 400 to 600 calories in one session.

General guidelines of what to eat before the walk:

With morning workouts fit an ordinary Breakfast hour before school. In the first half of the day the allowed fruits and other carbohydrate foods, even if you lose weight.
Before the evening session are advised to eat protein foods (cottage cheese, yogurt, fish, meat) with low content of carbohydrates.

General guidelines of what to eat after the walk:

After the morning workouts you can eat a second Breakfast or lunch 1-1. 5 hours. Losing weight is enough to eat yogurt, cottage cheese, banana, to not fully fill calories.
After formal training, you can drink kefir or fermented baked milk or eat a small snack of protein products and non-starchy vegetables, which is especially suitable for losing weight.

TOP 7 options of dinner

Nordic walking: tips for beginners

Many beginners are afraid to start exercising because walking with poles seems complicated and confusing task. In training there is nothing difficult if you heed the advice and try to implement all the recommendations.

Sticks must be perfectly matched for growth.
Shoes and clothing sports brands choose to exercise comfortably whatever the weather.
You can’t go into training for the walk hungry, to not feel fatigue and lack of energy. It is recommended to eat 2-3 hours before class or do a small snack an hour before class.
Buy a fitness bracelet to monitor heart rate and count steps, distance and calories.
Exercise at least three times a week for weight loss and improved health.
Practice under the supervision of an instructor in a group of like-minded people, so you quickly learn the technique and love the sport.
Physically inactive people need to gradually increase the load: pass the planned distance so as not to feel unwell after the class. With each new training add 2-3 minutes walk away or increase the distance of 200-300 meters.
Once you have made your scheduled workout time, you can go to increase intensity of the exercises, ie, gradually increase walking speed.
For older people it is better to train more often, 5-6 times a week, but with minimal load. People young and middle age it is possible to train 2-3 times a week, but with a load of medium or high intensity.
If you are doing Nordic walking for rehabilitation, then do not try to build up speed and intensity. Exercises should be moderate and maintenence. If you are doing Nordic walking for weight loss then load to increase the exercise intensity.

Questions and answers for Nordic walking

1. Is it true that Nordic walking is only for the elderly?

Because of the low morbidity and the absence of contraindications, Nordic walking suitable for seniors and people with disabilities. But today, Nordic walking is a real sport, which involved millions of people worldwide, regardless of age and gender.

2. Is it true that Nordic walking is useless for weight loss?

As with any walking, Nordic Walking is a cardio workout which can burn up to 700 calories, comparable to running training. Nordic walking is perfect for weight loss if you exercise regularly and walk at a fast pace.

3. Whether Nordic walking replace running or fitness?

Intensive Nordic walking is able to replace a full-fledged cardio workout. Walking at a fast pace with special equipment makes the work all the muscle groups of the body, which leads to improved physical fitness. But it is important to remember that it will not replace fitness and strength training, aimed at achieving relief and muscle growth.

4. What is the key difference between Nordic walking from ordinary?

During an ordinary walk would not be used hand press and shoulder belt that are loaded during Nordic Walking. In addition, during Nordic walking burned more calories than during an ordinary.

5. Which is better for health and weight loss: regular walking or Nordic?

In both cases, the Nordic walking will give odds to usual. Nordic walking makes you work the whole body, improving overall health and strengthening the muscles, making the figure toned and athletic. Also Nordic walking is ideal for seniors who want to keep fit, to feel energetic and healthy for years to come.

6. Which is better for health and lose weight: Nordic walking or running?

For the elderly or people with disabilities contraindicated Jogging and walking helps to restore good health and to lose weight.

7. Where better to walk with sticks?

The choice of location depends on the purpose. For example, for weight loss it is recommended to walk in areas with difficult terrain, and for General health – in the Park, asphalt, country road.

8. What to bring?

For a workout to take a backpack with water and things that can be useful in the way (heart rate monitor, player, headphones, warm clothes). Snack not recommended to take if you lose weight, but those who are planning a long workout on rough terrain can take a banana or an Apple.

9. To eat before the walk or not?

The snack should be no later than an hour before training. Because walking is a cardio activity, just before it is not recommended to eat in order not to feel discomfort and heaviness during exercise.

10. Can I use ski poles for Nordic walking?

Ski poles are categorically not recommended, because they are not designed for many types of terrain, and to walk with them will be uncomfortable.

11. Do I need to do warm up and stretching?

As before any workout, it is possible to make the joint warm-up and after a workout – stretching.

12. Can I drink while walking?

Definitely need to drink to avoid dehydration, which is caused by the long cardio.

13. What to do if stabbed in the side while walking?

With a stabbing pain, you need to slow down or to stop completely. Next you need to do a few deep breaths and continue the exercise after complete remission of pain.

14. Is it possible to do a stop if tired.

If fatigue makes it hard to move on, then you can stop for a while and then continue walking at a slower pace.

15. What is the optimal frequency of Nordic walking?

Professionals recommend to do at least three times a week for 45-60 minutes a day.

16. What is the minimum age for walking sticks?

Age limit Nordic walking has not.

17. How to cope with muscle pain after walking?

Pain in the muscles and helps stretch, hot bath and massage. In principle it is possible not to take any special action after 3-4 days the muscle pain goes away.

Скандинавская Ходьба. Основные Рекомендации. Техника. Nordic Walking