Guide
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Research
The study compared sedentary individuals with those practicing Nordic Walking three times a week for six months. Results showed that Nordic Walking significantly improves life satisfaction, optimism, and mental well-being in older adults, reducing depression. It should be promoted as an effective way to enhance the quality of life in the elderly.
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The study examines the physiological effects of Nordic Walking in patients with moderate to severe COPD. Findings suggest that Nordic Walking provides higher exercise intensity than standard walking without increasing perceived effort. Further research is needed to confirm its benefits before integrating it into rehabilitation programs.
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The study shows that both Nordic Walking and conventional walking benefit older adults, but Nordic Walking offers additional muscle strength gains. It effectively improves aerobic capacity and muscle strength in a short time.
Research
The study highlights that Nordic Walking reduces joint stress, improves stability, and increases oxygen consumption compared to regular walking. It engages both upper and lower body muscles, enhances cardiovascular benefits, and allows for faster walking without added fatigue. Additionally, it supports muscle strength and improves foot pressure distribution.
Research
This paper presents education systems of Nordic Walking instructors in Poland and the Great Britain. These countries have different levels of socio-economic development however in both the percentage of Nordic walkers has significantly increased since the activity became a very popular form of maintaining physical condition, especially among the elderly.
Research
The study examined the effects of Nordic Walking on body composition, muscle strength, and lipid profile in elderly women over 12 weeks. Results showed that Nordic Walking improved weight, grip strength, sit-to-stand performance, arm curl strength, and total cholesterol. It was more effective than regular walking in enhancing upper body strength.
Research
The study compared a 24-week pole walking rehabilitation program with traditional walking in patients with peripheral arterial disease (PAD). While both improved tissue oxygenation, traditional walking led to greater increases in walking endurance. No significant differences were found in perceived physical function between the groups.
Research
The study analyzed the biomechanical benefits of Nordic Walking compared to normal gait at the same speed. Results showed that Nordic Walking improves stability and efficiency by increasing hip joint movement, reducing knee and ankle range of motion, lowering loading rates, and extending ground contact time. It may benefit individuals with walking difficulties.
Research
The study examined the effects of 12 weeks of Nordic Walking on muscle strength and EMG activity in women with low bone mass. Results showed increased lower body strength, higher gluteus maximus activity, and reduced body mass in the Nordic Walking group, while no significant changes were observed in the control group.
Research
The study found that Nordic Walking increases heel load slightly more than regular walking but reduces forefoot force in the mid-to-late stance phase. Faster walking with poles shortens ground contact time. Proper footwear with good heel cushioning is recommended, especially for fast-paced Nordic Walking.
Research
Clinical tests confirmed that regular physical activity improves fitness and gait parameters. However, the Nordic Walking group showed superior results in both fitness and biomechanical gait measures compared to regular walking.
Research
Nordic Walking training significantly reduced body weight, BMI, and blood cholesterol levels in the study group. While blood glucose changes were not statistically significant, Nordic Walking is an effective and safe method for weight reduction and metabolic disease prevention.
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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.
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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.
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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.
Research
Nordic Walking is a health-promoting activity that helps prevent and manage lifestyle-related diseases such as cardiovascular issues, obesity, and osteoporosis. It strengthens the cardiovascular system, improves blood circulation, reduces joint strain, engages multiple muscle groups, and promotes proper posture. Easily accessible and adaptable for all ages, it also offers social and mental health benefits, making it an effective year-round form of exercise.
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A 3-week Nordic Walking training program for young women (22-23 years) led to increased aerobic fitness and reduced body weight and fat percentage. Training sessions, held three times a week for 60 minutes, demonstrated that even short-term Nordic Walking can bring positive physiological adaptations.
Research
The Nordic Walking Park (NWP) initiative, particularly in South Podkarpacie, promotes both the rapid growth of Nordic Walking in Poland and the development of active and cultural tourism. NWPs serve as a tool for encouraging a healthy lifestyle while boosting regional tourism. Despite challenges such as limited promotion and underdeveloped facilities, the growing popularity of Nordic Walking is expected to drive further tourism and infrastructure development.
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Preliminary studies indicate the desirability of implementing Nordic walking in cardiac rehabilitation programs after myocardial infarction due to its high effectiveness in terms of its effect on improving exercise tolerance and fitness .
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This study compared the effects of Nordic Walking (NW) and traditional walking (WT) on VEGF levels in postmenopausal women. Both groups trained at the same intensity, but the results indicated that NW increased circulating VEGF levels more than traditional walking, suggesting its greater impact on vascular health.
Research
This study compared the effects of Nordic Walking (NW) and XCO Walking (XCO) on endurance capacity in older adults (aged 60+). After 12 weeks of training, both NW and XCO improved cardiovascular efficiency, oxygen uptake, and overall endurance, making them effective options for maintaining fitness and counteracting age-related declines in cardiovascular function.
Research
This study assessed the effects of 4 weeks of Nordic walking on overweight or obese men with hypertension. While Nordic walking did not significantly lower blood pressure, it improved exercise tolerance, reduced body mass and BMI, and lowered triglyceride and cholesterol levels. These findings suggest that Nordic walking can be beneficial for improving metabolic health and reducing cardiovascular disease risk in hypertensive patients.
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The survey analysis reveals that Nordic Walking is popular among middle-aged women and offers significant health and well-being benefits. It promotes physical fitness, strengthens interpersonal connections, and contributes to socio-cultural development, making it a valuable form of exercise for a wide range of individuals.
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The growing trend of practicing sports in forest areas presents an opportunity to educate the public about forests and enhance the image of foresters. By leveraging this trend, foresters can raise awareness and connect with local communities and tourists effectively.
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A study by Dr. Monika Stefaniak on Nordic Walking as a mass physical activity, addressing its benefits, misconceptions, and suitability for all fitness levels.
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A study comparing joint load in Nordic Walking (NW) and ordinary walking (OW) found that NW reduces stress on the lumbar spine and lower limb joints on flat surfaces and when walking upstairs but not when going downstairs.
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A 12-week Nordic walking workout has a beneficial effect on the sexual function of women with metabolic syndrome. High levels of physical activity may reduce the incidence of sexual dysfunction in this group of women.
World Original Nordic Walking Federation
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office@onwf.org
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