Pole Dancing…I mean Pole Walking is good for your health!

Well, pole dancing is probably good for your health too, but in this article I will be focusing on the health benefits of pole walking a.k.a Nordic walking or Nordic pole walking. If you’ve ever seen someone out for a walk with ski poles in their hands, you’ve witnessed Nordic walking. You might wonder why they have these poles in their hands. The short answer is that Nordic walking is a much more effective way to improve health than standard walking. Adding poles to a standard walk allows you to walk faster and also allows you to engage the muscles of the upper body; muscles often neglected in a standard walk. This form of walking has been shown to be especially beneficial to those with type 2 diabetes, people who have arthritis and of course to those hoping to lose weight.

A recently published intervention among overweight adults with varying levels of blood glucose control (normal, impaired and type 2 diabetes) assessed the benefit of unsupervised Nordic Walking among middle-aged and older adults. The researchers randomly assigned participants to either a control group (i.e. no exercise changes) or a Nordic walking group. The Nordic walking group was instructed to increase their weekly physical activity levels by 5 hours per week for 4 months using the Nordic poles. They attended an instructional class and were explained what intensity range they should walk within. At the end of the 4 months the Nordic walking had differing effects in the three groups. In the group with normal blood glucose levels body weight and waist size (waist circumference) both improved significantly. In the groups with impaired blood glucose levels, exercise capacity and physical fitness levels improved significantly. Finally, in the diabetes group, blood glucose levels and exercise capacity improved significantly. Another noteworthy finding was that those in the Nordic walking groups increased their weekly physical activity levels by 4-5 hours per week in each of the three groups. This is great news as it seems that Nordic walking is an activity that overweight individuals enjoyed and therefore were able to stick with!

It appears that one simple addition or change to your walking routine can have a fairly significant influence on your health and fitness levels. While it wasn’t assessed in the study described above, and research certainly is limited in this area, I can say from personal experience that Nordic walking can lead to improvements in muscular endurance of the upper and lower body as well as increase the speed with which you can walk. All in all, it is a great way to increase the intensity of your walking and a great way to derive greater health benefits while spending the same amount of time being active. If you are interested in learning how to walk with Nordic poles please check the following website for instructors and groups in your area: http://nordixx.com/find-a-walking-group/

TAKE HOME MESSAGE: Adding some Nordic poles to your walk can lead to significant improvements in your health and fitness levels. Be sure to give it a try, but make sure you learn the proper form before purchasing a pair of poles. This will ensure you prevent injuries and that you maximize the benefits derived from the activity. This activity is particularly beneficial if you are trying to lose weight, have diabetes or cardiovascular disease or arthritis. So be sure to give it a try and see if a simple pair of poles can help you get closer to your HALF!