Nordic Walking For Seniors
Such a sport as Nordic walking (with walking poles) quickly gained popularity all over the world. And it’s no wonder – exercise minimizes and eliminates a wide range of health problems and serves as a prophylactic for heart disease.
However, such training requires appropriate conditions:
- A pleasant view outside;
- A convenient path;
- Quality equipment.
What are the benefits of the exercise?
This sport has a simple technique and does not require special training. Among other things, it is recommended for people over the age of 60 and pregnant women. However, the effect that Nordic walking has on the whole body is great. As a result, 90 percent of the muscles in the entire body are engaged during the exercises, and the load on the knees and shins is significantly reduced.
Exercise is recommended for problems such as:
- Excess weight;
- Disturbed metabolism;
- Vegetovascular dystonia;
- Respiratory diseases;
- Cardiovascular diseases.
Let’s dwell on the last point in more detail. Heart problems are often caused by the narrowing of the walls of blood vessels. This can happen for a number of reasons, but the result is the same – fewer nutrients enter the body, and its work is disrupted. Many hours of activity cause the heart to consume more oxygen and restores the intensity of the entire system.
Periodic walks with walking poles:
- Keep the muscles toned;
- Improve the function of the musculoskeletal system;
- Correct the posture;
- Raise the spirits;
- Stimulate blood circulation.
Also, exercise is useful for depressive conditions, insomnia, and loss of energy. Useful activity along with a walk in the fresh air lifts your spirits. This is very important for the elderly, who often suffer from a lack of movement. It is also important that this sport reduces the pain of spinal diseases.
Are there any contraindications?
You can’t do this sport if you have:
- Joint diseases;
- Heart failure;
- Inflammatory processes in the pelvic area;
- High temperature.
If there are no contraindications, then Nordic walking is useful for the elderly (harm can only be in the case of improper technique).
Nordic walking techniques
The Nordic Walking method with walking poles is based on strict adherence to the rules:
- Before walking, you should do exercises with walking poles: bending, squatting, and turning.
- You must step like this: a smooth roll from heel to toe.
- The posture must be straight throughout the exercise.
- It is important to observe smooth and even breathing: inhale through the nose and exhale through the mouth.
- At the end of the training, it is necessary to do stretching.
What is the importance of stretching? If you perform it at a relaxed pace and without sudden movements, it will help to restore breathing and consolidate the effect of the workout.
The speed of walking and frequency of exercise is determined strictly by the age, health, and well-being of the person after walking.
Take into account the rules and features of Nordic walking with poles for the elderly and do not forget about contraindications! Then this activity will give a cheerful mood, keep the body in good shape, reduce pain in the spine and improve health.