Latest news with #NordicWalking
Yahoo
3 days ago
- Health
- Yahoo
5 types of walking and their fitness benefits, from fartlek to rucking
After a decade of super intense fitness fads, the humble walk has become one of TikTok's biggest comeback trends to-date, with social media users clamouring to swap HIIT workouts for getting their 10,000 daily steps in. While it's been around for as long as humans have existed, social media has brought the many brilliant benefits of walking to light, from healthy weight loss and better cardiovascular fitness, to decreased stress and sounder sleep. Studies also show that there's a direct correlation between how many steps we walk per day and all-cause mortality, meaning daily walks could increase your chances of living longer. But aside from regular strolls around your local park with a takeaway coffee, did you know that there are different types of walking that can provide unique fitness benefits? From building lean muscle to soothing frazzled nervous systems, these are the best walking styles to try, broken down by individual fitness goals. Originally designed as a summer training routine for cross-country skiers, Nordic Walking has caught on as an exercise method in its own right – particularly among elderly populations. The outdoor regimen looks just like normal walking, but with the addition of two long poles, held in each hand and planted into the ground in sync with your stride. Not only does the use of walking poles provide extra stability while you're on the move, they're also said to activate the muscles in the arms, shoulders and core, turning a regular walk into a full-body sweat. In fact, a 2013 study into the effects of Nordic Walking found that regularly engaging in pole walking led to greater improvements in upper-body muscular strength when compared with just a bog-standard mooch around the block. It might sound like a character from Shrek, but the unusually titled fartlek walking has some pretty powerful benefits to pair with its low-stakes training style. Translating to 'speed play' in Swedish, the movement pattern is all about varying the pace and difficulty of your walks, interspersing bursts of faster walking between slower, more gentle rambles to catch your breath. Just like interval training in running, a study published in the journal Applied Physiology, Nutrition, and Metabolism found that alternating periods of fast and slow walking could improve cardiovascular fitness, help control blood sugar spikes and overall physical function. The researchers also added that the movement pattern is particularly good for people with busy lifestyles, as it's a time-efficient way to reap the benefits of a leisurely walk in a shorter window. You may have about already heard about rucking, if not, it's a military-inspired exercise style that involves intentionally carrying a weighted backpack on long walks. With leading names in the wellness space like podcaster Andrew Huberman and longevity expert Dr Peter Attia all revealing they're big fans of weighted walking, the method is fast becoming as cult as cold water swimming and mushroom coffee. Unlike other styles of walking, Rucking has one major USP – all that added resistance helps to build strength across the muscles required to walk, as well as sculpting your shoulders and back. Rucking could also lead to greater weight loss results, with one study reporting an extra three pounds of fat loss over a three-week period in participants who carried added weight, compared to those who did not. From 12-3-30 to 75 Hard, numerical workouts are all the rage right now. The latest is the 6-6-6 walking challenge, which involves walking for 60 minutes at either 6am or 6pm, with a 6-minute warm-up and cool-down. So much messaging on social media tells us that we need to be in the gym, crushing hard sets with intimidating weights to be reaping the benefits of fitness. But science suggests the opposite, with one recent study finding that 160 minutes of walking a day can be so healthy for those over 40 years of age that it may add an extra five years to their lives. Studies also show that adults who walk outdoors experience more vitality and energy than those who stick to indoor treadmills. With endless amounts of must-download media available on our phones, it's fairly unusual to go anywhere these days without first plugging into a podcast or a playlist. But all that external chatter could be blocking us from getting the most out of our walks, which is exactly why silent walking has taken off as a trend on TikTok recently. The concept is as basic as it sounds: rather than popping in your headphones or calling a friend for distraction, a silent walk involves leaving your phone zipped in your pocket and staying fully present in your surroundings. This slow-paced approach is all about tuning into the sights and sounds on your walk, and grounding in the present moment, which can help you manage your thoughts and feelings rather than being overwhelmed by them. Basically, it's a fancy form of moving mindfulness, a meditation concept that science has underscored as a soothing balm for stress, anxiety and depression, with positive knock-on effects for sleep, mood and immune function. Read more about walking: The easiest ways to count steps as Aldi brings back £11.99 fitness tracker (Yahoo Life UK) How fast you walk is more important than doing 10,000 daily steps (Yahoo Life UK, 4-min read) Study reveals exactly how many steps you need to walk a day, and it's not 10,000 (Yahoo Life UK, 4-min read)
BBC News
23-05-2025
- Health
- BBC News
Cancer patient with six months to live finishes third Great Manchester Run
A cancer patient who was given six months to live in 2021 has completed her third Great Manchester Summers thought "she would never be able to do a 10k again" after she was diagnosed with incurable spine and lung cancer since 2021."Every time I go across that line, I just think, 'that's another year I've been here'," Ms Summers 61-year-old said she hoped her story would encourage others who faced serious illness not to give up. She said: "Every finish line is borrowed time. It keeps me alive, physically and mentally," she said."Even if you're told the worst, never say never." Ms Summers, from Fallowfield, has been taking part in the Great Manchester Run since shortly after completing the race in 2021 she began suffering back pain which turned out to be a spinal tumour – a secondary cancer from a primary tumour in her lung. Doctors told Ms Summers that she might never walk again and gave her a prognosis of just six to 18 months. However, after beginning intensive chemotherapy, she began walking short distances with the help of Nordic hiking poles. "It was freezing, it was painful, but it gave me something to work towards," she said. "Walking every day gave me a sense of purpose again and helped relieve the pain." Believing she was too ill to take part in the 2022 run, Ms Summers' daughter Josie rallied friends and family to take part in her mum's by their support, Ms Summers made the decision to join them herself at the last minute – and has taken part every year more than 30-strong, their running group raises funds for cancer charity Maggie's, which supported Ms Summers and her family as they navigated her diagnosis. Ms Summers has undergone 36 rounds of chemotherapy and still attends scans every three months. The tumours are stable, allowing her to remain off chemotherapy for the past 12 said she walked every day and trained for each 10K event with the same determination that got her through treatment, using her sticks for support."I can't run anymore, the pain's too much, but I can still walk. I take painkillers, I lean on my poles, and I get it done," she said. Listen to the best of BBC Radio Manchester on Sounds and follow BBC Manchester on Facebook, X, and Instagram. You can also send story ideas via Whatsapp to 0808 100 2230.
Telegraph
17-05-2025
- Health
- Telegraph
Nine foods to eat to stay healthy when you retire
If you're in your 70s, it's likely you're at a time in life where you have more leisure time available to you. Many look forward to retirement as a liberating new chapter that will allow them to indulge in the all the things they never had time for when they were working, from experimenting in the kitchen to trying Tai Chi or pounding country lanes doing Nordic walking. But for those living alone, making proper meals can feel onerous. It's undoubtedly easier to grab a ready meal or open a tin, particularly if you're only cooking for one. Stephanie Wilde, 75, is a retired solicitor who lives alone, and although she tries to eat well, agrees that it can be tricky. 'One of the problems is that you don't use stuff up very quickly, so you can't have a whole lot of expensive ingredients just lying around. Protein is very dear now – especially fish – so I've had to get over the thing about lentils, chickpeas and so on not seeming very appealing, and I use them a lot more now.' In spite of the challenges, eating well in later life is vitally important. People over 60 tend to be less active, which leads to decreased muscle mass and a lowered metabolic rate, reducing their overall energy requirement. At the same time, the gut becomes less efficient, inhibiting nutrient absorption. In short, we need more sustenance from fewer calories as we age. So, pop that ready meal back on the shelf; these are the nine nutrient-packed foods you should always have in your fridge or larder. I've added a healthy tip on each to make cooking that little bit easier too. 1. Broccoli Broccoli is the nation's darling when it comes to cruciferous vegetables, which is the family of vegetables that also includes Brussels sprouts, cabbage, cauliflower, and kale. Notably, it contains the antioxidant sulforaphane, which can protect against neurodegenerative diseases like Alzheimer's and Parkinsons. My healthy tip If you're looking for a way to jazz up your broccoli, then all you need is a vegetable stock cube and some sesame oil. Place 300ml veggie stock in a lidded saucepan, add your broccoli florets and place the lid on, allowing the vegetables to simmer and steam in the stock. When tender, about 5 minutes, remove to a warm plate, season, and drizzle with sesame oil. You can sprinkle over some sesame seeds too, if you have them. 2. Sardines Oily fish is a key source of two essential nutrients for the older person: vitamin D for bone health and omega-3 fatty acids to guard against age-related cognitive decline. A recent study by the University of Zurich also found that, in combination, they are effective in slowing biological ageing in older adults. You can boost your intake by eating oily fish such as sardines, salmon, mackerel, and herring, twice a week. My healthy tip Keep it simple and thrifty with my 'posh' sardines on toast. Choose a good quality, whole grain bread and toast. Then peel and halve a garlic clove and rub it over the toasted bread. Place some sliced tomatoes on top, then mash over tinned sardines (in olive oil). I like to add a squeeze of lemon juice and some dried mixed herbs to the oil left in the tin and drizzle it over the top. Season well and finish with a sprinkle of pumpkin (or other) seeds. 3. Chicken It's recommended that older adults have 25-30g of protein at each of their three daily meals to support muscle synthesis, but research by the University of Sheffield assessing the diets of 256 older adults aged between 65 and 89 years, found that only one participant in their study was achieving this. Protein-rich foods include meat, fish, eggs, dairy, beans, lentils, nuts, and seeds, and one of the best lean sources is poultry. Just 100g of chicken breast contains around 31g of protein, with just 25g in the red meat equivalent. My healthy tip Chicken mince is an affordable way to eat more protein and you can use it to make this meatball dish. Simply season the mince and roll it into small-ish balls (25-30g), then fry them in a large non-stick frying pan in some olive oil until slightly browned. Add 100g of frozen soffritto (see tips box) to the pan and sauté for 5 minutes more until softened. Add a tin of chopped tomatoes, 1 tsp honey, 1 tsp dried oregano and season well. Simmer for 20 minutes on a low-ish heat. Add a little extra water if it's becoming too thick. Serve with brown rice or wholewheat spaghetti. 4. Olive oil Astonishingly, a study conducted by Harvard TH Chan School of Public Health following 92,383 adults over 28 years found that people who consumed at least 7g of olive oil per day had a 28 per cent lower risk of dying from dementia. This association was found regardless of diet quality. So, if there's one thing you can do to improve your health span, it's increase your olive oil consumption. My healthy tip You can use extra virgin olive oil for most purposes including frying (contrary to popular belief) but the easiest way to up your intake is with a really good salad dressing. Make my 'essential' salad dressing by combining 4 tbsp extra virgin olive oil, 2 tbsp apple cider vinegar, 1 tsp Dijon mustard, ½ tsp honey, ½ tsp dried mixed herbs and a pinch of salt and pepper in a lidded container. Give it a good shake to emulsify and drizzle liberally over salads and roasted vegetables. 5. Mixed whole grains Thanks to the fibre they contain, whole grains can help lower blood pressure and cholesterol levels, both risk factors for cardiovascular disease. Fibre ferments in the gut to produce compounds called SCFAs (short-chain fatty acids) that relax blood vessel walls, reducing blood pressure. It also binds to cholesterol, meaning less is absorbed into the bloodstream. My healthy tip To make life easier, you can buy packs of pre-cooked mixed grains in the supermarket now. I use them as the base for my zingy grainy salad. Combine a pouch of grains with chopped carrots, cucumber and peppers and some sliced avocado. Drizzle with the 'essential' salad dressing (above) and top with a sliced boiled egg for extra protein. 6. Black beans Tinned beans are one of the cheapest and easiest ways to up your plant food intake, but they remain unpopular with the older age bracket. Canadian researchers found that whilst almost all the over 65-year-olds they surveyed considered beans a healthy food, only 51.2 per cent were bean consumers. This is a shame because beans are a rich source of fibre, protein and essential micronutrients like folate, potassium and magnesium, which can help manage blood sugar levels, promote healthy digestion, support bone health, lower cholesterol, and potentially reduce blood pressure. My healthy tip Black beans are particularly beneficial as cancer-protective anti-oxidants are abundant in their dark pigment. Make a delicious bean-y toast topper by sautéeing a clove of crushed garlic, a diced red onion, and a diced red pepper in some olive oil. Add 1 tsp cumin and 1 tsp paprika and season well before adding a drained tin of black beans and 400ml of vegetable stock from a cube. Simmer for 30 minutes. When thickened and the beans are soft, mash them a little with a fork. Serve on grainy toast topped with a fried egg. 7. Frozen mixed berries Although I'm not keen on the term 'superfood', it's hard to deny the powerful health-enhancing properties of berries. Along with antioxidants and fibre, they also contain plant chemicals that help maintain good vision, protecting against macular degeneration, which affects 4.8 per cent of the population over 65. My healthy tip Fresh berries are pricey out of season, so I recommend buying frozen mixed berries instead. My favourite way to prepare them is to gently heat them up in a small saucepan along with a smidgen of maple syrup. This quick hot berry mix can be stirred into yogurt or porridge (and topped with chopped nuts and seeds) for breakfast or blitzed in the blender to make a delicious compote to keep in the fridge. 8. Mixed nuts and seeds Nuts and seeds, by their nature, are little power packs designed to nourish the next generation of plants. So as an energy source, they are hard to beat. Nuts have also shown promise in studies of older adults for improving muscle mass and function, and better cognition. My healthy tip I shoehorn more nuts and seeds into my diet with this speedy seed sprinkle, which you can add to all sorts of dishes. With whatever nuts and seeds you have to hand, place 200g chopped nuts and 100g mixed seeds in a hot, dry frying pan to toast until golden. To make a savoury version, mix the toasted nuts and seeds with 2 tbsp extra virgin olive oil, ½ tsp cumin, ½ tsp turmeric and season well. Mix them with 2 tbsp extra virgin olive oil, 1 tsp honey and ½ tsp cinnamon (optional) for a sweet version. Keep in an airtight container in the fridge. 9. Full-fat Greek yogurt Full-fat Greek yogurt is not only delicious but also great for your gut. Although saturated animal fat has been linked to a higher risk of cardiovascular disease and certain cancers, newer research indicates that consuming full-fat dairy products like cheese, yogurt, and milk may not increase the risk of cardiovascular disease and could even be protective against it; referred to as the 'dairy fat paradox'. Possible explanations are that whole dairy contains nutrients which may counteract the negative effect of saturated fat or that people compensate by eating more carbohydrates when consuming low-fat dairy products as they are less filling. My healthy tip Given that you've got your hot berry mix and speedy seed sprinkle now to hand, I would recommend putting both on top of a few tablespoons of Greek yogurt for breakfast. Greek yogurt is also an excellent replacement for mayonnaise in sandwich fillers and can be used to enrich soups, stews and sauces. And a few treats… coffee, dark chocolate and red wine Thankfully, those cancer-protective antioxidants we were talking about earlier are also found in coffee, dark chocolate and red wine, so you can treat yourself from time to time. Daily recommended limits are one cup of coffee (which contains 50-100 mg of caffeine, which is well tolerated by the majority of older people), one 175ml glass of red wine (that's approximately 2 units, which fits with the UK guidelines to have no more than 14 units a week) and 20-30g or two to three squares of dark chocolate (minimum 70 per cent cocoa solids). So, how does this all sound to our retiree, Stephanie? 'I agree the freezer is your friend, and I love the idea of a 'use-it-up' soup. Frozen portions of food I can microwave and have hot for lunch are perfect in this colder weather. I'd also suggest making a meal plan before you go shopping. If I buy a bag of carrots, I want to plan recipes that will ensure I use them all up.'
BBC News
02-04-2025
- Health
- BBC News
'Nordic walking helps those with Parkinson's thrive'
A woman with Parkinson's who runs Nordic walking classes says the activity brings great benefits to people with the Stanley was diagnosed in 2018 before becoming the first UK woman with the condition to gain a British Nordic walking accreditation last means the 62-year-old, from Rolleston, Nottinghamshire, can run weekly groups for local people with Parkinson's and will lead a Nordic walking event on 10 April at Nottingham's Wollaton Park to raise awareness and support the local Parkinson's says she is "determined" to encourage others with the disease to live well and be their own advocates. The former PE teacher was diagnosed at the age of 55 after being alerted by pains in her back and Stanley had been diagnosed with Hodgkin's Lymphoma, a form of cancer at the age of 29, which then relapsed two years was introduced to Nordic Walking - an enhanced technique that uses poles to work a person's upper body, as well as their legs - via a research programme in she did not get involved with the research programme due to commitments as an ambassador for Parkinson's UK but after taking part was eventually asked to train as an Ms Stanley runs classes three days a week - around Deer Lake at the University of Nottingham on Monday, Southwell on Tuesday and Newark on Wednesday. 'Spiral of thinking' When asked why Nordic walking helped with the condition, Christine said: "It helps you to balance, co-ordination, good movement, which is really good for the neural pathway."You're with other people. You're working together and because Parkinson's causes a bit of depression, anxiety, it's absolutely cathartic to have people together."Ms Stanley has also been made an ambassador for British Nordic Walking as a result of her work, which she said made her "very emotional"."Because when you're dealt this hand and told you've got a condition that's degenerative, you go into a spiral of thinking, I can't do any more with my life," she said."I've achieved things that I never thought I would achieve, particularly in the last three years."I want to continue to do the same and give something back to the Parkinson's community and be a voice, particularly for women."
Associated Press
10-02-2025
- Health
- Associated Press
York Nordic Introduces Motivator Super Duty Walking Poles for Those Needing a Sturdier Pole
York Nordic is pleased to announce the introduction of the new Motivator Super Duty walking poles, designed specifically for those needing a sturdier pole to accommodate greater height, weight or wider hands. SOMERSWORTH, NH / ACCESS Newswire York Nordic is pleased to announce the introduction of the new Motivator Super Duty walking poles, designed specifically for those needing a sturdier pole to accommodate greater height, weight or wider Super Duty Motivator Super Duty Highlights Building on York Nordic's wildly successful Motivator brand and patented grip, the team designed a beefier walking pole and grip for people needing the support that a standard pole may not provide. The Motivator Super Duty offers a larger grip that accommodates wider hands yet provides the same ergonomic support as the Motivator grip, and the sturdy pole accommodates heights up to 7' tall and weights up to 500 lbs. Research shows that pole walking actually offers more health benefits than regular walking, jogging, biking and running. ( Health Benefits - ( Larger people looking to take advantage of pole walking, or needing the balance and stability that poles provide, have found that there is not a suitable product in the market that meets their needs. York Nordic's new Motivator Super Duty is designed to fill that gap while providing all the great benefits of pole walking. As with York Nordic's other walking poles, the new Motivator Super Duty is available in over 20 custom designs that provide style and flair. Lauren DeLong, creator of the original Motivator, noted that since its introduction she has often received requests for a larger version of the grip and a sturdier pole, hence the creation of the new Super Duty. She also noted that while the new poles are currently available, it will be officially introduced at the 2025 APTA Combined Sections Meeting in Houston, TX later this week, a learning conference for the physical therapy community. In addition to general health benefits, Nordic Walking has been shown to aide those living with Parkinson's Disease, MS and osteoarthritic hips and knees by aiding stability and developing strength. York Nordic was founded by Lauren, who is also a certified Nordic Walking instructor, when she decided to design and manufacture her own poles after finding most poles lacked quality, style, and key features for different age groups and physical abilities. The poles are sold nationally and have been used in classes and health studies throughout the U.S. Visit Owner 207-752-7298
