In order to enjoy he alth and good physical condition for a long time, you do not need to exercise intensively. He is gaining more and more popularity among seniors, and it turns out that it is right - Nordic walking, that is … fast walking in the open air.
Nordic walking does not burden the spine
The natural state of a human being is to move, not to sit still. This is how we were created and that is how our joints are programmed. Due to the lack of exercise, every second person over fifty suffers from back pain. With age, the problems increase, so it is worth exercising and convincing your relatives, including parents, to change their lifestyle before their infirm old age for good.
Jogging in old age is too much for the heart and joints, but a walk doesn't have to mean walking slowly in the park with frequent stops on the bench. As long as the elderly person does not suffer from some serious medical condition, they can start walking. You don't need any props, not even pegs.
Walking rules
- The first thing is the right outfit - loose, allowing freedom of movement, airy. Shoes - necessarily sports shoes, keeping the foot in a stable position.
- Untrained people should start training at a moderate pace and pay attention to even breathing.
- During the march, we maintain an upright posture, with the head pointing straight ahead and the shoulders relaxed.
- Our gaze is directed 4-5 meters forward.
- Walking is not the same as walking as an Olympic sport. Here the steps are unforced, natural. Feet touch the ground, first with the heel, then with the center of the sole, all the way to the toes.
- The step ends with a kick from the fingers with a simultaneous contraction of the buttocks muscles.
- 90-degree forward and backward swing of the arms is inversely synchronized with the movement of the legs (left leg, right arm, etc.).
- Hips are relaxed.
Nordic walking: effects
Walking can be practiced at any age, only adjusting the walking pace to your own abilities - the optimal one is about 120 steps per minute.
Brisk walking strengthens the heart and muscles, and fights stress by neutralizing the adrenaline circulating in the blood.
It is also a great way to strengthen the immune system - when the body is oxygenated (thanksmovement), the defenses of white blood cells increase.
An efficient immune system, in turn, recognizes and eliminates cancer cells.
So by walking regularly you can reduce your risk of cancer.
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