Proper Nordic Walking technique
As a fitness coach, I am a member of IDEA – it used to stand for something, but they now just go by that. Kinda like AARP – that doesn’t stand for anything now either. But they are a major Fitness education organization.
They put a magazine out called Fitness Journal. Guess what it’s about? I get a lot of G-2 (intelligence) from their stories. They cover peer-reviewed articles for us. So here’s one i wanted to share.
Maria Lique, PHD is the Fitness Program manager for the US Air Force. I served 6 years there. (She must be good!) She teaches at the Trident U. in Cypress, CA. Anyway, the article in mind is several pages on bone health.
Cutting to the chase, some of the highlights:
- 99% of our calcium is in our bones.
- Bone and muscle loss are a natural part of aging.
- 50% of women break bones because of osteoporosis. (25% of men).
- Elderly don’t break bones because they fall – their bone breaks – then they fall.
- BMD is short for Bone Mass Density. Resistance training helps improve BMD.
- High impact activity also helps BMD
While walking is the a top doctor recommendation to prevent osteoporosis, it doesn’t help re: BMD. However, when coupled with resistance and some jumping (easy going on the joints, though), Nordic Walking has been shown in studies to increase hip BMD. Sounds good to me!
Q. Should I drag my poles? A. Read here.
A recommended goal is to Nordic Walk for about 150 minutes per week. That’s about a half hour daily – or more. Don’t be one of the 70% of Americans who don’t get enough exercise. Model your program after the Europeans. They lead us here. NW came from Finland! Make it a routine – part of your “must do” activities.
Carpe Diem!!