Getting your cardio engine going, whether by running, playing 5-a-side or just taking the pup for a stroll, is almost always a boon for your heart. But not all exercises are made equal. Some, like this latest research-backed activity, can supercharge your heart health in record time.
Still Walking? Try a Nordic Twist
If you haven’t heard about Nordic walking, you’re probably trying to limit your time on TikTok. This twist on your typical hike requires you to use specifically engineered poles to help you navigate inclines and treacherous terrain.
Originating from Finland, it’s a low-impact cardio exercise that can be done at your own pace. In other words, you can jump straight into it whether you’re a veteran hiker or couch potato looking to swap Netflix for natural surroundings.
READ MORE: Night Owls Be Warned, Late Nights Could Be Hurting Your Health
The exercise also works more muscles than your typical stroll and you don’t need to head far out to reap the rewards. By emulating the motions of a cross-country skier to propel yourself forward as you head forth, you can enjoy the perks of this trendy workout on any nearby stretch of pavement.
The Health Benefits of Nordic Walking
When it comes to cardiovascular health, high-intensity interval training has been a long-sitting tenant of the throne. However, this former muscle monarch might have been unseated thanks to findings published in the Canadian Journal of Cardiology. While HIIT will still give your a heart a serious boost, turns out that Nordic Walking might be the most effective prescription.
The Study
In the study, researchers observed a group of 130 participants comparing the impact of a variety of different workouts including HIIT, moderate- to vigorous-intensity continuous training and Nordic walking. Their goal? To see which of these workouts would most benefits patients with coronary artery disease.
To keep track on their progress, participants had to complete a walk test at various points in the study (the start, 6 weeks and 12 weeks.) Researchers used these tests to see how their respective workouts impacted their health and quality of life.
READ MORE: Less Pain, More Stamina and Next-Level Weight Loss, Try This
The result: those in the Nordic walking entourage were able to cover the most distance in their walking test and experienced a significant improvement in their quality of life. As a bonus, tests have shown that Nordic walking can burn up to 68% more calories than a traditional trek.
Nordic Walking: How to Get Started
Firstly, you’ll need a set of poles and, fortunately, plenty of specialised retailers are starting to stock these trek tools. Secondly, you’ll need to develop a feel for the technique.
To master the Nordic walk, make sure you stride with poles behind your body (almost like an extension of your arms). The poles should point backwards diagonally at all times. Then, as you step forward, work with the natural swing of your arms to plant the poles behind your body on each stride to push yourself forward. Not only will you make light work of tough terrain, but you’ll also work muscles beyond your legs such as your shoulder,s arms, back and upper chest.
