Guide
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Research
Nordic Walking is a safe, effective exercise that improves fitness and exercise tolerance, making it a valuable addition to rehabilitation programs. It benefits both older adults, who appreciate joint support, and younger individuals seeking increased fitness. Regardless of age or gender, it is an engaging and motivating activity for an active lifestyle.
Research
Nordic Walking showed greater improvements in lung function (VC, FVC, and FEV1) compared to standard fitness exercises. Participants highly rated the activity, highlighting its potential for widespread use among the elderly in Poland. Further research is needed to confirm its rehabilitation benefits.
Research
The study examined the impact of 15 weeks of Nordic Walking on physical fitness in women aged 60-75. Participants in the training group showed improved endurance and overall fitness, while those not participating experienced a slight decline. Nordic Walking proves effective in maintaining and enhancing fitness in older adults.
Research
Nordic Walking originated in 1930s Finland as off-season training for cross-country skiers and gained popularity as a recreational sport in the 1980s and 1990s. Now widespread across Europe and North America, it engages more muscles than regular walking, boosts energy expenditure, improves joint fitness, and benefits mental well-being. Suitable for all ages and fitness levels, it is a versatile and inclusive activity.
Research
The study examined the impact of 8 weeks of Nordic Walking on joint mobility and physical fitness in women aged 55 and older. Results showed significant improvements, including a decrease in BMI, reduced waist-hip ratio, and increased joint range of motion by an average of 3.5°. Regular age-appropriate physical activity led to positive changes in the musculoskeletal system.
Research
An 8-week Nordic Walking program significantly reduced systolic blood pressure and improved upper and lower-body strength in postmenopausal womaen with systolic hypertension. The training also lowered total cholesterol, triglycerides, and LDL cholesterol, highlighting its potential for managing hypertension and enhancing cardiovascular health.
Research
A 6-month Nordic Walking program improved endurance, lower limb strength, and flexibility in women aged 60–74. Two training approaches were compared: one combining endurance, strength, and flexibility exercises (GE1) and another focusing strictly on endurance (GE2). Both groups saw endurance gains (GE1 – 4.6%, GE2 – 7.1%), while GE1 showed greater improvements in lower limb strength (13.3% vs. 7.7%) and flexibility (7.3%). The study confirms the effectiveness of Nordic Walking in maintaining physical fitness and independence in older adults.
Research
A study on Nordic Walking participants in Barlinek found that most are aged 51–55 and have been training for two years. The majority practice for four hours weekly and find Nordic Walking an attractive form of exercise, though many train only seasonally due to weather conditions. Most participants also own their own equipment.
Research
Nordic Walking increases cardiovascular and respiratory loads and energy expenditure without added exertion while engaging upper body muscles. Its benefits extend to health prevention and rehabilitation for orthopedic, cardiac, obese, diabetic, and osteoporotic patients, as well as oncology patients, particularly post-mastectomy.
Research
Nordic Walking-based pulmonary rehabilitation (PR-NW) improved exercise tolerance in lung transplant candidates without adverse effects. The study suggests PR-NW is a safe and beneficial exercise method for patients with end-stage chronic lung disease, warranting further research.
Research
Nordic Walking is an excellent activity for seniors, helping slow aging by improving cardiovascular, respiratory, and nervous system function. It lowers blood pressure, reduces fall risk, boosts energy, and enhances posture, while being adaptable, cost-effective, and unrestricted by time or terrain.
Research
Research on Nordic Walking mainly highlights its benefits for the elderly and individuals with disabilities, while studies on its impact on children, adolescents, and competitive sports are lacking. Additionally, there is limited focus on proper technique in existing research. As Nordic Walking grows as a sport, future studies may address these gaps.
World Original Nordic Walking Federation
Administration office:
JĘDRZYCHOWSKA 20D
65-385 ZIELONA GÓRA, POLAND
office@onwf.org
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