Side Effects of Nordic Walking
Looking  Great and Feeling Great
Friends, Fun and Fitness
No gym cost
Nordic Pole Walking has developed into a "Total Body Workout" exercise that not only develops good physical and muscular conditioning but it is also a safe and effective form of exercise for everyone, regardless of age or fitness level.  Nordic Walking is a fun, social, safe, and a very efficient way to exercise.

Play outside again!

Vitamin  C
Vitamin D
Serotonin
Feel Alive!

Benefits of Nordic Walking

  • Burn up to 46% more calories than regular walking!
  • Increases cardiovascular training up to 22%
  • Incorporates 90% of all body muscles
  • Helps to eliminate back, shoulder, and neck pain
  • Up to 30% less impact on hip and knee joints
  • Increases oxygen respiration by 25% or more
  • Supports stress management
  • Develops upright body posture
  • Increases energy level
  • Enhances mental well being
  • Promotes relaxation and better sleep
  • Helps manage body weight, reduce body fat, and tone muscles
  • Increases bone density to help prevent osteoporosis
  • Helps increase flexibility and co-ordination
  • Reduces high cholesterol and lowers the risk of high blood pressure, cancer of the colon, diabetes, heart disease, stroke, and osteoarthritis

ARTHRITIS

Fibromyalgia

Does moderate-to-high intensity Nordic walking improve functional capacity and pain in fibromyalgia? A prospective randomized controlled trial. Moderate-to-high intensity aerobic exercise by means of Nordic walking twice a week for 15 weeks was found to be a feasible mode of exercise, resulting in improved functional capacity and a decreased level of activity limitations. Pain severity did not change over time during the exercise period. Mannerkorpi et al., 2010
Diabetes

Effects of Nordic walking on cardiovascular risk factors in overweight individuals with type 2 diabetes, impaired or normal glucose tolerance.
Nordic walking improved anthropometric measurements and exercise capacity. However, unsupervised Nordic walking may not provide a sufficient increase in exercise intensity to achieve ultimate health-promoting benefits on the cardiovascular parameters assessed in this study, particularly for those with disturbed glucose regulation. Fritz et al., 2013

Physical activity in pregnancy and in breast-feeding period in obese mothers.
Considering common recommendations for training, as well as careful measures and contraindications, a moderate individual training to maintain physical and psychic fitness is desirable. Many kinds of sports like jogging, Nordic walking, swimming and cycling, for example, can be carried out in a pregnancy without any risks and furthermore promote the health of the future mother and child. Korsten-Reck et al, 2010
Cancer

Stick Together: A Nordic Walking group intervention for breast cancer survivors.
Patients’ vitality had improved, whereas perceived shoulder symptom severity and limitations in daily activities had decreased. Goniometric data indicated that range of motion (forward flexion, abduction and external rotation) of the affected shoulder improved significantly within ten weeks of training. Results from this explorative study suggest that Nordic Walking is a feasible and potentially valuable tool in the rehabilitation of patients with breast cancer. Fischer et al., 2015

Effects of selected forms of physical activity on body posture in the sagittal plane in women post breast cancer treatment.
Balanced postural changes were only identified among the women in the Nordic Walking group. Hanuszkiewicz et al., 2014

The effects of walking poles on shoulder function in breast cancer survivors. 
The data suggest that using a walking pole exercise routine for 8 weeks significantly improved muscular endurance of the upper body. Sprod et al., 2005
Older Adults

Short-term and long-term effects of Nordic Walking training on balance, functional mobility, muscle strength and aerobic endurance among Hungarian community-living older people: a feasibility study.
Balance, functional mobility and aerobic endurance significantly improved in the Nordic walking group.  This study showed that Nordic Walking is a simple, well–tolerated and effective physical activity for older people in Hungary. Viraq et al., 2014

Effect Of Walking Poles On Dynamic Gait Stability on the Elderly
Texas Women’s University study, which concluded that walking poles provided increased gait stability at both preferred and fast speed. Kwon, Silver, Ryu, Yoon, Newton & Shim, 2006 (unpublished)

Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults.
While all modes of exercise improved various components of fitness, Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore,  Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults. Takeshima et al., 2013

Parkinson’s

Impact of physical exercise on reaction time in patients with Parkinson’s disease-data from the Berlin BIG Study. Supervised physical exercise with Lee Silverman Voice Treatment-BIG or Nordic walking is associated with improvement in cognitive aspects of movement preparation. Ebersbach et al., 2014

Effects of a flexibility and relaxation programme, walking, and nordic walking on Parkinson’s disease.
Assessment after completion of the training showed that pain was reduced in all groups, and balance and health-related quality of life were improved. Nordic walking was superior to the flexibility and relaxation programme and walking in improving postural stability, stride length, gait pattern and gait variability. Reuter et al., 2011

Nordic walking improves mobility in Parkinson’s disease.
These preliminary findings suggest that Nordic walking could provide a safe, effective, and enjoyable way to reduce physical inactivity in PD and to improve the quality of life. A large randomized clinical trial now appears justified. van Eijkeren et al., 2008
Knee Joints

Effects of walking poles on lower extremity gait mechanics.
There were differences in kinetic variables between walking with and without poles. The use of walking poles enabled subjects to walk at a faster speed with reduced vertical ground reaction forces, vertical knee joint reaction forces, and reduction in the knee extensor angular impulse and support moment, depending on the poling condition used. Willson et al., 2001

Changes in in vivo knee contact forces through gait modification
The results of this study suggest that an optimal configuration of bilateral hiking poles may significantly reduce both medial and lateral compartment knee forces in individuals with medial knee osteoarthritis.  Kinney et al., 2013

Neck Pain

Health benefits of Nordic walking: a systematic review.
A study by Henkel et al. (2008) found effect of selected prevention concepts on functional health of persons with nonspecific chronic recurrent neck pain. Observed a reduced in unspecific, chronic neck pain and increased quality of life Tschentscher et al., 2013

Back Pain

Supervised and non-supervised Nordic walking in the treatment of chronic low back pain a single blind randomized clinical trial.
For pain, disability, and patient specific function the supervised Nordic walking group generally faired best however no statistically significant differences were found. Hartvigisen et al., 2010

Menopause
Effects of Nordic Walking and Pilates exercise programs on blood glucose and lipid profile in overweight and obese postmenopausal women in an experimental, nonrandomized, open-label, prospective controlled trial.

Exercise training in accordance with the NW model causes statistically and clinically more significant changes in glucose and basic blood lipid levels than do Pilates and dietary intervention alone. Hagner-Derengowska et al., 2015

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