Nordic Walking Can Improve Your Heart Function. Here's How It Works.

Key Points:

• A study published in the Canadian Journal of Cardiology found that Nordic walking, which uses poles to engage both upper and lower body muscles, significantly improves heart function and exercise capacity in people with coronary artery disease after 12 weeks.
• Nordic walking participants showed the largest increase in functional capacity, an important predictor of future cardiovascular events, compared to groups doing high-intensity interval training or moderate-to-vigorous intensity walking without poles.
• The exercise raises heart rate by activating more muscle groups, enhancing cardiovascular benefits, posture, gait, balance, and walking speed, making it especially beneficial for coronary artery disease patients.
• The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise weekly, which walking—including Nordic walking—can fulfill, with more exercise linked to longer lifespan and improved heart health.
• To practice Nordic walking, individuals need trekking poles about two-thirds their height and should maintain proper posture and pole technique to maximize upper body engagement and cardiovascular benefits.