Nordic walking

WHY

IS GOOD FOR YOU

By Claire Winter

Claire Winter is a trainer, creative writing coach, and nordic walking instructor. She runs walking and writing courses and retreats.

Walking can really make you feel happier. It’s been scientifically proven that being in nature can boost your mood. It’s been well documented that exercise can also help with menopausal or perimenopausal symptoms.

What you might not know is that just half an hour of Nordic walking every day will increase your heart rate which in turn will give your estrogen levels a boost. This can often help protect against the worst of the hormonal symptoms many women suffer from in midlife. Nordic walking works in multiple ways to improve overall fitness, health, and wellbeing. How does Nordic walking help during menopause?

1You sleep better Intense exercise can often release a flood of cortisol into the system, which is the last thing it needs, and it often leads to disrupted sleep patterns especially in midlife when cortisol levels are naturally higher. But regular moderate exercise such as Nordic walking conversely works to balance cortisol levels, which helps promote better sleep. 2 Your pelvic floor gets a workout During perimenopause and menopause as levels of estrogen drop, your pelvic floor also becomes weaker and less elastic. One of the benefits of Nordic walking is that it’s a workout that focuses on your core and pelvic floor muscles without you even realising it. Every time you push through your pole you are engaging and strengthening the deep core muscles that stabilise you and support your pelvic floor. As part of the walking technique, you also do an active heel-toe roll, which engages the whole backline of your body and activates your pelvic floor via its connection to your pelvis too.

3It‘s low impact One of the best things about Nordic walking is that it is low impact although you use 90% of your muscles and burn more calories than normal walking. Unlike a sport such as running, for example, Nordic walking is gentle on your pelvic floor and joints.

4It’s weight-bearing Women’s bodies also need extra weightbearing work from mid-life for bone density and strength. This is particularly important as there is a direct relationship between the lack of estrogen during perimenopause and the later development of osteoporosis. Nordic walking is in itself a muscle strengthening, weight-bearing exercise, which will help keep you strong, fit and less prone to injury.

5Great for your wellbeing One of the best things you can do for your general wellbeing is to get outdoors. Walking not only improves your mood but can also boost your creativity. Connection and conversation are also important aspects of Nordic walking classes and walking groups too. Walking and talking is good for the soul! What equipment do I need?

You use specially designed Nordic walking poles, to help propel you along. You might get the odd passerby asking, “What are your skis for?” But what they don’t know is that by using the specially designed poles you are also giving your arms a good workout and burning more calories. Don’t worry if you don’t have a pair, instructors include poles as part of the cost of the class.

Nordic walking is sociable, you can chat as you walk and participants enjoy the sense of community too. Often a class will end at a local café.

According to government guidelines you should be walking for 150 minutes a week, this could be broken down into 30 minutes of exercise – five days a week.

Here are some tips to get you started.

•Book a class with an INWA instructor.

They will teach the ten-step technique for

Nordic walking, which ensures you are walking properly and getting a proper full-body workout. • Start with a beginner’s class.

They are taught in your local area at a relaxed pace. Once you have learned the technique you can join a friendly group that meets regularly. You can find classes on the British

Nordic Walking website https://britishnordicwalking. org.uk/apps/store-locator

•Get a walking buddy.

Arrange with friends to take a walk at the weekend.

You can find a huge range of instructors who take people walking along the coast in Cornwall, in the countryside of Norfolk, across Bristol, Lancashire and even up Mount Kilimanjaro.

I love introducing people to the benefits of walking through my walking and writing online courses and retreats. We’ve walked in glorious sunshine, snow, rain, and mud. Once you get outside and enjoy the benefits of the free, outdoor gym, you’ll be hooked!