Nordic walking, an activity that incorporates the use of poles to engage upper body muscles alongside lower body movement, has shown notable benefits for heart function in individuals with coronary artery disease. A study published in the Canadian Journal of Cardiology found that participants completing a 12-week Nordic walking program experienced the greatest increase in functional capacity compared to those in high-intensity interval training or moderate-to-vigorous intensity training groups.
Functional capacity, defined as the ability to perform physical activities, is a key indicator for future cardiovascular events in patients with coronary artery disease. The study involved 130 participants with the condition who were divided into three groups. Over 12 weeks, each group engaged in a different exercise program. Following the training period, participants' functional capacity was assessed using a six-minute walk test, and they completed health surveys and depression inventories.
While all exercise groups saw positive health outcomes, the Nordic walking group exhibited the most significant improvements in their ability to exercise. Researchers suggest that the combined engagement of upper and lower body muscles, facilitated by the poles, increases heart rate and cardiovascular benefits. Dr. Chip Lavie, who commented on the study, noted that Nordic walking is a simple and accessible option that enhances walking capacity, boosts energy expenditure, and engages upper body musculature, potentially improving posture, gait, and balance.
Regular walking is widely recognized for its health benefits, including a reduced risk of heart disease, decreased joint pain, and stress relief. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity exercise per week, with walking counting towards moderate-intensity goals. Exceeding these minimums is associated with even greater health advantages.
To begin Nordic walking, individuals need trekking poles, which can be purchased from various retailers. Proper technique involves maintaining good posture, using the poles to push off during strides, and ensuring they strike the ground at an angle in the middle of the walking stride to maximize upper body engagement. As with any new exercise program, especially for those with pre-existing heart conditions, consulting a doctor beforehand is advised.