09 March 2024 , 09:00
625
0
Walking is an often overlooked form of exercise, but with the right technique you can increase the amount of calories you burn, which aids weight loss.
You should aim for 150 minutes of weekly exercise, according to the NHS, but it can be hard to fit in gym sessions between getting the kids ready for school, going to work, picking them up, making dinner, putting them to bed - and then doing it all over again. Gym memberships can also be expensive, and not everyone feels comfortable going.
But it doesn't have to be hard to build stamina, burn excess calories and make your heart healthier - as the NHS says a brisk walk can do all those things. Walking is a simple, free way to lose weight - and reduce your risk of developing conditions such as heart disease, type 2 diabetes and even some cancers.
But it goes without saying that in order to get your heart rate up, a simple stroll won't do it. The best way to do this, is Nordic walking, according to Carla Khouri, a qualified mountain leader, outdoor instructor, and community lead at Merrell Hiking Club.
Explaining the walking technique, Carla told The Mirror: "Nordic walking is a fitness phenomenon that originated in Scandinavia and has gained popularity worldwide for its health benefits. At its core, it involves walking with poles that resemble ski poles but are designed for walking. These poles facilitate a full-body workout by engaging the arms, shoulders and core muscles in addition to the legs, effectively transforming a simple walk into a comprehensive exercise routine."
Woman tells of losing 29 kilos and becoming a bodybuilder in her 60s
According to Carla, Nordic walking is different because it engages the entire body. She explained: "Unlike conventional walking, which primarily targets the lower body muscles, Nordic walking actively involves the entire body, increasing calorie expenditure and enhancing muscular endurance. The rhythmic motion of the poles promotes better posture and spinal alignment and can reduce the risk of back pain and injury."
In fact, according to the British Nordic Walking Group, the activity can help you burn "20% more calories compared to walking without poles". This means it's even better for you than 'normal' walking. Carla explained: "Nordic walking has superior cardiovascular benefits compared to regular walking. By engaging the upper body muscles, Nordic walking elevates the heart rate, enhances cardiovascular fitness and promotes overall heart health. Nordic walkers can experience a higher calorie burn and greater cardiovascular improvement than those engaged in traditional walking."
Carla recommends getting three to four Nordic walking sessions into your weekly routine, and it doesn't have to be more than 30 minutes for you to reap the benefits. She explained: "Current NHS guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity spread over 4-5 sessions a week. You will achieve noticeable results by incorporating Nordic walking into your routine three to four times a week. Each session should ideally last 30 minutes or more, allowing sufficient time for cardiovascular conditioning and muscle strengthening. Nordic walking offers a versatile and invigorating workout experience for enthusiasts of all fitness levels whilst enjoying the benefits of being surrounded by nature."