How to walk your way back to fitness
If there’s one positive to come out of the Covid-19 pandemic it’s that people have realised you don’t need all the bells and whistles to get in some exercise. In the fourth part of this and
series tied to Auckland’s Round the Bays event, Stephen
speaks to national walking coach June Stevenson about the free and easy whole body workout that is Nordic walking.
IT might look like an exaggerated version of putting one foot in front of the other, but Nordic walking isn’t just strolling in the park for old people. The locomotion can be demanding and requires specific full-body manoeuvres, such as opposing leg and arm movements.
National walking coach June Stevenson, a veteran of the health and fitness industry, first discovered Nordic walking at a fitness conference and has been instrumental in developing the sport in New Zealand.
‘‘I had been practising and teaching yoga at the time, and I particularly noticed that with Nordic walking, my stride was longer, which meant that the hip muscles were lengthening. This may be particularly beneficial in releasing lower back tension, as those hip muscles attach to this area. I also noticed how my back posture was naturally more correct, and of course the arms and torso had to ‘walk’ as well!’’ Stevenson says.
She adds that the Nordic walking technique uses ‘‘90 per the same intensity of running without the impact on your joints.
Some elementary techniques taught with a qualified instructor might include keeping the back straight while leaning forward, holding the head upright and driving the arms into a full swing.
Stevenson says some basic exercises beginners can do in the comfort of their own home include ankle rotations, torso rotations and walking with the head up.
The low-impact and low-risk activity can be performed on a variety of surfaces, from the footpath and grass to sand and trails. Stevenson says there’s no set distance you should be attempting to reach once you have the technique down, and instead it’s all dependent on the mobility, age and fitness levels of each individual. She regularly participates in marathon and half-marathon events using the technique and Nordic walking poles.
Nordic walking originated as a form of off-season training for cross-country skiers – hence its original name: ski walking. Specially designed lightweight poles can be incorporated in the technique for additional balance and less stress on the joints. Energy consumption increases when poles are introduced by adding resistance to the arms.
But Stevenson says you don’t need to rush out and purchase walking poles before committing to the sport, as the correct
Nordic walking poles are different from tramping poles.
Once you do get your arms swinging, Stevenson says it offers a range of health benefits that you would often only achieve by doing a combination of exercises, activities or sports. They might include toning and strengthen the lower and upper body, releasing neck and shoulder tension, enhancing the upright posture, reducing compression on joints and an increase in caloric expenditure.
You may also feel happier. One of the first studies on Nordic walking analysing mood states found research subjects who walked with poles showed a marked reduction in anger, depression, fatigue and total mood disturbances.
Stevenson says that to be a good Nordic walker, first you need to learn how to be a good walker and to learn the correct technique first.
‘‘To avoid injuries or tripping it is important that you seek instruction from a certified Nordic walking instructor with a health and fitness professional background. There is a specific technique to Nordic walking, so learning correctly will get the best use out of your intended purpose.’’
She also says Nordic walking is ‘‘a complete exercise’’.
‘‘Other activities often require cross-training or gym specific exercises to balance under-utilised muscle groups. Nordic walking may be an ideal supplementary activity for golfers, kayakers, tennis and other racquet sport players.’’