Guide
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Three Nordic Walking routes (18.2 km total) have been created in Zwierzyniec, passing through Roztoczański National Park and Zwierzyniec Forest District. Routes 1 and 2 form loops starting at the "Zwierzyniec" area.
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In response to growing interest in active recreation, local governments have launched initiatives promoting Nordic Walking in Poland. These projects successfully popularize the sport and encourage physical activity, shaping future developments in public health.
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The study confirms that Nordic Walking improves upper limb fitness and mobility in people with Parkinson's disease, with effects lasting up to five months. It is a safe and effective way to enhance their activity levels and quality of life.
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Using poles in gait therapy helps improve posture, trunk stability, coordination, and concentration. It enhances muscle activation, trunk rotation, and shoulder mobility while maintaining optimal balance and reducing upper limb tension.
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The study found that most participants believe Nordic Walking improves physical fitness and brings positive feelings like satisfaction. While not everyone noticed physical improvements, no negative emotions were reported. The majority plan to continue using poles in the future.
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This study compared kinematic, kinetic, and dynamic parameters between Nordic Walking (NW) and Natural Walking (W) at different speeds. Results showed no significant differences between NW and W, except for increased pelvic anteversion at higher NW speeds. Gait parameters were influenced by speed rather than walking style.
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This study assessed energy expenditure (EE) and exercise heart rate (EHR) in Nordic Walking (NW) and conventional walking (W) among university students. Results showed that NW significantly increased EE and EHR compared to W, regardless of speed or gender, suggesting its potential for preventing hypokinetic disorders.
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This study surveyed 500 students (ages 11-18) in the Pomeranian province to assess Nordic Walking's attractiveness compared to other activities. Results showed diverse opinions, highlighting the need for further research on student preferences in PE planning. Nordic Walking is expected to gain popularity as its health benefits become more recognized.
Research
This study examined the effects of Nordic Walking and water aerobics on venous blood flow and body composition in women over 50. After 8 weeks, Nordic Walking improved venous circulation, increased fat-free mass, and reduced body fat and BMI, while water aerobics showed no similar effects.
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This study analyzed plantar pressure in Nordic Walking (NW) using the Diagonal (DT) and Alpha (AT) techniques compared to normal walking (W). Results showed that AT reduced pressure under key foot areas more effectively than DT at a preferred speed. Both NW techniques lowered pressure under the Hallux and Central Metatarsals compared to W. AT may be the best technique for reducing plantar pressure while maintaining NW’s benefits.
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This study examines the popularity of Nordic Walking, focusing on participants' activity levels and health priorities. Based on a survey of 40 respondents, it found that Nordic Walking is most popular among middle-aged women in urban areas with higher education. The sport enhances health, well-being, and social interactions, with 90% correctly associating it with walking poles.
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Nordic Walking is an effective form of physical activity that enhances overall fitness and improves health. This study explores its impact on the human body, highlighting benefits such as cardiovascular improvement, muscle strengthening, and enhanced coordination.
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This study analyzes the biomechanics of Nordic Walking for patients with osteoporotic vertebral fractures, demonstrating its suitability. A modified walking method was developed, allowing patients to stay active, reduce social isolation, and enjoy safe outdoor exercise with minimal costs.
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This study examined the impact of Nordic Walking on the physical fitness of elderly individuals over 12 weeks. Participants showed improved aerobic endurance, reduced body mass, a better waist-to-hip ratio, and increased lumbar spine flexibility, especially among previously inactive individuals.
World Original Nordic Walking Federation
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