We’ve all heard that walking is good for us. A regular program of brisk walking can help us maintain a healthy weight, strengthen bones and muscles, and improve balance and coordination.
According to a new study, a specific type of walking – Nordic walking – can be beneficial for people with coronary artery disease, the most common type of heart disease in the United States. The study results suggest that people with coronary artery disease saw improved heart function after committing to a three-month Nordic walking program.
That’s great news for all of us at AFAC gym, where we hold regular Nordic Walking Classes every Saturday morning at 9 a.m. Read this blog to learn more about the study and how to join the Nordic Walking Classes at our Thornton gym.
The Nordic Walking and Heart Health Study
The 26-week study, which was published on June 14, 2022, in the Canadian Journal of Cardiology, followed 130 people with coronary artery disease.
Study participants were randomly split into one of three groups that followed a 12-week program of exercise. Here’s what the three groups did:
- First group — 12 weeks of high-intensity interval training (HIIT)
- Second group – 12 weeks of moderate-to-vigorous intensity training
- Third group — 12 weeks of Nordic walking
After these 12-week workouts, participants were observed for another 14 weeks. They also underwent a series of tests at the beginning, middle, and end of the 26-week study, including:
- Completing a functional capacity test that measured how far they walked in 6 minutes
- Filling out a heart disease questionnaire and a health survey
- Measuring their depression levels with a test that’s commonly used to gauge depression after heart attacks
At the conclusion of the study, all participants saw improved health outcomes, but those in the Nordic walking group had the largest increase in the functional capacity test. The walkers had a 19% boost in functional capacity, versus 13% for those doing HIIT workouts and 12% for those doing moderate-to-continuous training.
That means those who participated in a 12-week Nordic walking program were most able to show increased exercise capacity during the 6-minute walk test.
Why Is Functional Capacity Important?
“Functional capacity” is a broad term describing a person’s ability to perform daily activities that require physical exertion, like walking. Since patients diagnosed with coronary artery disease tend to show decreased functional capacity, the increased functional capacity gained by those who did Nordic walking indicates that this type of exercise could lead to improved heart health.
Why Does Nordic Walking Improve Functional Capacity More Than Other Exercises?
Nordic walking is walking while you hold specially designed poles in your hands. The technique involves holding each pole alongside your body and moving the poles in opposition with your legs.
To picture how Nordic walking works, think about your normal arm swing when you walk. Then, add poles in your hands. In doing so, the poles come up to a vertical position with each foot strike, making contact with the ground above each foot. You use the poles to push forward and accelerate.
When done correctly, Nordic walking is a full-body, low-impact workout that involves both your upper and lower body. In fact, Nordic walking engages up to 90% of your muscles. According to experts, Nordic walking offers an intense cardiovascular and strength-training workout.
Dr. Chip Lavie, who led the study’s editorial, said that the addition of Nordic poles to moderate- to vigorous-intensity walking enhances walking capacity and calorie burn. In addition to engaging upper-body muscles, Nordic walking also improves posture, gait, and balance. These factors work together to improve walking speed, which is why study participants who did Nordic walking could walk faster than those who did the other exercises. The ability to walk faster is a key indicator of functional capacity.
This ability is important for everyone, but especially those with coronary artery disease. Walking comes with a host of heart-healthy benefits like reducing cholesterol, lowering blood pressure, improving blood sugar control, and managing weight.
In addition, exercise like walking is one of the recommended treatments for coronary artery disease.
Reap the Benefits of Nordic Walking at AFAC Gym
If you’d like to add Nordic walking to your exercise plan, join the weekly Nordic Walking Classes at AFAC gym! Our Nordic Walking Classes are led by AFAC gym owner Susan Schaffner. She is a Certified American Nordic Walking Association Personal Instructor and will teach you everything you need to know about this unique and effective workout. Our Nordic Walking Classes are held:
- Days – Every Saturday
- Time – 9:00 a.m.
- Place – At AFAC gym
- Equipment – Nordic walking poles and bungee poles are provided for your convenience
- Cost – Free for gym members, sign up on MINDBODY. Non-members can join for $10, please speak to a member of our staff for assistance
Weather permitting, our Nordic Walking Classes are held outside. If weather conditions are poor, Nordic Walking Classes are held inside AFAC gym using various types of equipment simulating and preparing for outdoor Nordic walking.
We hope you will grab a pair of poles and walk with us while you improve your heart health and meet new friends at the gym.
If you’re not a member of AFAC gym yet, please stop by and speak to our staff and personal trainers. We’d love to give you a tour of the gym and tell you about our cardio machines, strength training equipment, and full schedule of fitness classes. As the best gym in Thornton, Colorado, we are here to support each member’s fitness goals. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
