Nordic walking can improve your heart function. See here how it works.

It is widely known that walking is great for you. research shows that walk may reduce your risk of heart disease, reduce joint pain and naturally relieve stress,

a study published in Canadian Journal of Cardiology June also found that a specific type of walking may be beneficial for people with coronary artery disease: Nordic walking. According to the Centers for Disease Control and Prevention, coronary artery disease is “the most common type of heart disease in the United States.” The results of the study showed that people with the disease saw an improvement in heart function after three months of Nordic walking.

Nordic walking involves using poles similar to ski poles as you walk. Unlike a regular walk, this type of walking Involves the muscles of your upper body In addition to the muscles of your lower body. according to International Nordic Walking FederationNordic walking began as an off-season workout for skiers and has been around since the mid-1900s.

For the study, 130 people with coronary artery disease were randomly divided into one of three groups. The first group followed a 12-week high-intensity interval training program; The other group followed a 12-week moderate-to-vigorous intense training program; The third group followed a 12-week Nordic walking program.

After the workout program, the participants were observed for 14 weeks, and their functional ability — or their ability to exercise or perform daily activities — that required physical effort — was tested by measuring how much they could exercise in six minutes. Walk away

Additionally, the researchers asked participants to fill out heart disease-specific questionnaires and a 36-question health survey. Depression levels were also measured using the Beck Depression Inventory-II, which is commonly used to measure depression after a heart attack. Participants were tested at the beginning, middle and end of the study.

Nordic walking got the best results.

While all participants saw favorable health outcomes, those in the Nordic Walking group experienced the greatest increase in functional ability compared to their baseline level at the start of the study.

In other words, those who committed to a 12-week Nordic walking program were able to show increased exercise capacity during the six-minute walk test. And one’s functional ability is “an important predictor of future cardiovascular events in patients”. [coronary artery disease]”The study said.

This is likely due to the muscle groups of the upper and lower body Nordic walking is active in. Using upper body strength to move and stabilize the poles while activating your lower body can increase your heart rate, increasing your cardiovascular benefits.

Dr. Chip Lavi, who led the study’s accompanying editorial, told Medical News Today That “Nordic poles in addition to moderate- to vigorous-intensity walking are a simple, effective way to improve walking ability, increase energy expenditure, engage upper body muscles, and improve other functional parameters such as posture, gait, and balance.” There is an accessible alternative. Which can improve walking speed.”

This is important for everyone, but especially for people with coronary artery disease.

“Consistent walking is a great form of exercise that reduces cardiovascular mortality by addressing key cardiovascular risk factors: it helps lower cholesterol, lowers blood pressure, improves blood sugar control, helps with healthy weight management.” and is often related to other healthy habits and behaviors.” Dr Tamanna Singhco-director of the Center for Sports Cardiology at the Cleveland Clinic, previously told huffpost,

Additionally, exercise is one of the recommended treatments for coronary artery disease, According to the Mayo Clinic,

Try to get about 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week.

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Try to get about 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week.

Here’s how to profit yourself.

Singh said the American Heart Association “currently recommends 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, or a combination.” Walking counts toward your weekly moderate-intensity exercise count, according to aha,

Keep in mind that these are minimal recommendations – more exercise equals more results. In fact, those who go above and beyond the minimum recommendations tend to live longer, studies show,

To get started with Nordic walking, you’ll need a set of poles and a good walking trail. Nordic walking can be done in quiet, paved neighborhoods or rocky, mountainous terrain—it’s not just for hikers on the trails.

For poles, you can buy a pair heroine ,this coupleFor example, there are over 8,000 five-star reviews on Amazon) or from American Nordic Walking Association, Make sure you get the right length. They should be about two-thirds of your height.

maintain fair currency Push your shoulders back and keep your head straight so that your ribs are straight and open. Use poles to strike the ground on either side of your feet as you walk, making sure they hit the middle of your stride. The poles should be held at an angle and you should be holding the pole as it hits the ground so you have better leverage to push through. This will help you engage your upper body. Repeat while walking.

If you have coronary heart disease or any other heart problem, be sure to talk to your doctor before starting.

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