Nordic Walking March - Procession for Wellbeing!

Nordic walking is a form of recreational activity aimed at health maintenance, with its beginnings rooted in the 1920s. Initially, this sporting discipline was intended for cross-country skiers as a method of exercise for maintaining fitness during a break from competitions. A detailed examination of this type of physical exertion reveals that it is a fusion of walking and fitness, focusing on the correct technique of pushing off the ground using special poles. This equipment facilitates the active involvement of the upper body, necessitating the participation of the entire body during training.

Sticks are not only the basic but also the only equipment that we need to start Nordic walking. Therefore, it is crucial that the equipment is perfectly suited to us. Incorrectly chosen sticks can not only lead to a loss of motivation for further training but can also be one of the causes of injuries. One of the most common mistakes is the selection of trekking sticks, which are not in any way suitable for nordic walking. The reason is that this is a completely different type of activity, with different types of exercises and vibrations, and also adapted to a completely different level of terrain. In order to choose sticks for nordic walking, we should pay attention to several key aspects: – Light and durable carbon components; – Presence of a characteristic handle that allows us to constantly attach our hand to the stick; – Properly fitted handles that allow us to hold our hand at a small angle to the ground; – Uniquely designed strap arrangement that ensures proper power transmission between the sticks and additional support for the hand; – Replaceable and properly curved tips that allow for easy pushing off the ground; – Asphalt ends that allow us to bounce off the ground and protect us from falls or slips of the sticks out of our hands. To choose the right length of the sticks, we should use a simple way: we need to multiply our height in centimeters by the appropriate value of the coefficient that determines our level of training. For beginners, the coefficient is 0,68, and for advanced nordic walking enthusiasts, 0,72.

The effectiveness of Nordic Walking is still very extreme. However, in practice, the use of unique poles increases the body's oxygen intake by an average of 20 to even 60%, which is determined by the intensity of sustained exercise. First of all, a well-controlled walking technique allows for the involvement of nearly 90% of the muscular body, which significantly exceeds activities such as jogging and swimming. Nordic walking increases massaging by 20 to up to 60% on average, which is based on the strength of steady exercise. This form of physical activity allows for the burning of a higher amount of calories with less physical strain. For example, an hour of normal walking allows for the burning of only 280 kcal, while Nordic walking allows for the burning of up to 400 kcal in the same amount of time. Nordic walking is also an ideal training for people with circulatory problems. A walking training with poles allows for an increase in heart rate of 5 to 17 beats per minute, which leads to an improvement in the body's oxygenation and a reduction in the risk of heart attacks.

As I mentioned earlier, the correct technique of walking with poles provides the majority of the benefits that Nordic walking has to offer. Let's start with our posture. During walking, the back should be straightened, the stomach pulled in, and the arms relaxed and straight. We try to avoid joint injuries. With increasing speed, we try to lean the body slightly forward. The upper and lower limbs work alternately, just like during normal walking. The left hand follows the right leg and vice versa. The steps should be a bit longer than during normal walking. The indicator of a properly set step is the feeling of a slight pull in the groin area. Before starting Nordic walking, it is recommended to make a few first steps without poles, focusing on the work of the upper limbs, which should move in a pendulum rhythm forward and backward. With increasing speed, the amplitude of the arm swings will increase. Next, we take the poles in the middle of their length and add alternating movements of the limbs. After a few movements, we close them. We put the gloves attached to the equipment on our hands, while the poles hang loosely - one of the most common mistakes is squeezing the device tightly with fists. We continue the march, making sure that the limbs still work alternately. We also pay attention to the fact that the poles naturally penetrate the ground. Another important aspect is that we close the hand when the pole is in front and open it when it is placed behind. When we master the march at this stage, we move on to pushing off with the poles and adding a gentle rotation of the shoulders. When all the above-mentioned phases have been performed by us, we can congratulate ourselves - we have just mastered the basic step in Nordic walking! Let's remember that we regulate the intensity of walking, and thus the level of effort, ourselves.

As Nordic walking offers an abundance of health benefits and the technique of walking is relatively simple to incorporate into daily life, it's worth contemplating: who is recommended to engage in this form of physical activity? In fact, there are no health or age-related obstacles that would exclude a person from practicing Nordic walking. The walking with poles proves to be a truly universal solution for incorporating physical activity into one's life, allowing for training in various conditions and achieving a wide range of health benefits.