Nordic Walking: what it is, how to practice it and what benefits

, you can reach the city park in the immediate vicinity and practice Nordic walking. A "complete activity, which allows you to train the muscles of the whole body and allows you to release tension and stress.

or Nordic walking, or pole walking, is a type of total body walk that not only involves the lower limbs, but also the upper part of the body, if practiced correctly.
It must be practiced with special sticks designed in a similar way to ski poles or sticks used in trekking. It is a particularly beneficial activity, which can be carried out by both professionals and novices: the technique is simple, no demanding or expensive equipment is required, and can be carried out both in the city and in green, hilly, mountainous areas and even by the sea.

Nordic walking was historically known to be a form of summer training for those who practice cross-country skiing during the winter. It differs from normal walking because it involves a greater expenditure of energy and an increase in strength and endurance of the muscles. The benefits of Nordic walking are manifold: it trains the muscles of 90% of the body, strengthens balance and stability, without overloading the spine and bone structure, and improves heart rate. A similar activity, in terms of technique, energy and strength, is snowshoeing which has significant benefits on body and mind.

more extended, thanks to the use of strength with sticks. Compared to simple walking, a lot of energy is used in mobilizing the wrist, elbow and shoulder joints. All muscles work: back, triceps, biceps, deltoid, abdominal, lumbar.

Increase your heart rate. With a certain rhythm, the fatigue of Nordic walking causes a significant increase in heart rate and pulmonary ventilation.

Helps burn calories. Compared to normal walking, 45% more calories are burned. This characterizes it as a suitable training against overweight.

It is anti-stress. During vigorous walking, less cortisol is produced, the well-known stress hormone, which is also responsible for weight gain.

Furthermore, in general, according to two studies by the University of Baffalo, regular walking would keep hypertension away.

, carbon fiber, fixed or telescopic with adjustable length through two or three screwed pieces.
Nordic walking poles are frequently equipped with straps on the handle. These reduce the need to constantly tighten the handle and increase exercise comfort.

Shoes. Although various models of specific walking shoes are available on the market, all footwear suitable for walking on mixed, bumpy, wet, icy surfaces etc. can be commonly used, depending on the path to be tackled.

Clothing. Prefer sweaters and trousers that allow good breathability, combining a high level of comfort with a high water-repellent property. Cotton is not ideal: it absorbs sweat and cools very quickly on the skin. It is not recommended to cover too much. The heat generated from the body, already after the first minutes of training, combined with the use of technical clothing, will be sufficient for maintaining body temperature.

Protect your hands and head. The extremities of the body are those most exposed to the cold. For this you need Nordic walking gloves, tight but warm, thin but warm winter socks. The head will be covered with a thermal cap or a comfortable running band.

. The basic rule is to make this calculation: your height x 0.70. Another rule of thumb to choose Nordic walking poles correctly is to hold the pole and form a 90 ° angle to the floor with your bent elbow.

: Before and after the walk, warm-up and cool-down exercises must be performed which must focus on the muscles of the upper and lower part of the body. Stretch the hip, calf, buttocks, knee and quadriceps. Then move on to the trunk, with stretches of the lateral and upper back, arms, shoulders and chest.

The movement of Nordic walking: legs and arms move alternately, mimicking a natural walk but with a much longer stride.

The trend is this: left leg and right arm, right leg and left arm.

Contracted abdominals. As the arms move back and forth, following a straight line, the entire abdominal belt must be contracted to maximize the result.

To get the maximum benefit from Nordic walking, you should train at least 1-2 times a week for at least 30 minutes.

Why not try getting up early in the morning to make up for some time to devote to this practice? It could be a great strategy.