A neurologist explained the benefits of Nordic walking
Nordic walking - walking with ski poles - is considered a form of therapeutic exercise in many countries. Ekaterina Demyanovskaya, a neurologist, candidate of medical sciences, and expert physician at the Hemotest laboratory, told Izvestia on February 8 about the benefits of this type of activity.
It is believed that Nordic walking was invented by Finnish skiers to train outside the season, when there is no snow. The activity has other names, such as "Finnish walking," "Nordic walking," and nordic walking. Unlike many other exercises aimed at preparing for sports competitions, Nordic walking has been recognized as one of the most beneficial for health, said the expert. And it is suitable not only for athletes, but also for overweight people, the elderly, children, as well as patients who are shown rehabilitation after injuries and diseases of the musculoskeletal system, as a method of health-improving physical therapy in the complex treatment of hypertension and pathologies with impaired external respiratory function.
According to the doctor, Nordic walking is more active than ordinary walking, as it loads different muscle groups that are rarely used in life. It is especially useful for inactive people, far from sports and with sedentary work. The sticks, which need to be raised and lowered with each step, make the shoulder girdle, intercostal muscles, arms and abs work.
"Walking with sticks requires coordinated arm and leg movements, which helps develop agility and coordination. Because the chest expands more when the arms are raised, more oxygen enters the lungs. This improves blood circulation and metabolism, which strengthens the immune system and reduces the risk of infectious diseases, helps to defeat insomnia and chronic fatigue. In addition, oxygen saturates brain cells, which has a beneficial effect on memory and thinking ability," Demyanovskaya explained.
Despite the fact that Nordic walking uses more muscles than jogging, it cannot be called a difficult or dangerous sport - on the contrary, it is one of the most gentle activities, the doctor added. It is safer than running or even regular fast walking, because it does not load the joints and spine so much: the body weight does not press on them, but is distributed evenly due to the support on the sticks.
"However, Nordic walking can not be practiced in every condition. Like many types of exercise, it is not recommended at elevated body temperature, active inflammatory processes, any chronic diseases in the acute stage, with marked insufficiency of blood supply to the myocardium, spinal deformities, in the acute period of heart attack and stroke," - said Demyanovskaya.
In addition, there are a number of diseases in which Nordic walking is allowed, but requires an individual approach to training. These include degenerative diseases of the spine without root compression, muscle-tonic syndromes, stable compensated ischemic heart disease. Before starting training should consult a doctor, and the exercises themselves should be carried out under the supervision of an instructor, the expert reminded.
"It is also important to prepare for classes: to pick up the height of the sticks, to study on video or face-to-face the correct mechanics of movements, to conduct the first training session with a coach or an experienced athlete. In many cities there are Nordic walking clubs, where you can sign up for individual or group training with an instructor. As before any training, it is useful to stretch: take a dozen steps on the spot, bends, turns, shallow squats, circular movements in the shoulder and hip joints, several times to raise and lower the sticks, "- said the neurologist.
She noted that it is necessary to take into account existing diseases and the level of physical fitness and not to strain excessively, the goal is not to get tired, but to warm up the muscles, increase flexibility and agility. After training should not stop immediately, it is better to slow down gradually, equalizing breathing. You should train regularly, but strain as much as possible, listening carefully to how you feel - walk at a comfortable speed and stop to rest, if necessary. Gradually the body will get used to the loads and will be easier to bear them, the overall endurance will increase.
"If you do not make mistakes in the mechanics of exercises and follow the rules, Nordic walking will bring a lot of benefits: will help strengthen immunity and muscle relaxation, stabilize the nervous system, improve flexibility (the ability to make movements with greater amplitude), and with constant practice - significantly strengthen the muscular framework of the torso and limbs," - concluded Demyanovskaya.
Earlier, on January 29, the chief physician of the European Medical Center (EMC) Rozanna Gardashnik told Izvestia that to strengthen immunity in the cold season it is especially important to follow the diet and maintain a sufficient level of physical activity. It is also worth avoiding stressful situations and observing a sleep schedule.
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