126 127 Nordic Walking is based on a particular technique that is learnt with the help of a teacher in such a way as to practice it correctly and to benefit from all the positive aspects that it can offer, without risking a wrong posture and damage to the articulations and the back. Nordic Walking favours the correct posture of the body, which remains even after training. Thanks to the use of poles the upper muscles of the body are activated and the rotation of the upper part of the chest and thorax is improved, favouring the right alignment of the spine. Legs and arms opposed are alternated rhythmically and vigorously forward and backward. The poles must always be facing backward with an angle of around 60º. In the moment in which the hand with the pole remains backward, you have to push hard and shift your weight on the pole until having the arm extended; it is recommended to open your hand after each push you must open your hand. HOW TO PRACTICE NORDIC WALKING under pressure If you are thinking that it is about a simple walk with poles, you are wrong: Nordic Walking is much more than that; the poles are not used as a push or as a support, the activity is based on a totally different system. Compared to normal walking, it requires the application of force on the poles in each step; this implies the use of the whole body and it determines the involvement of muscular groups, which are not used in normal walk, from the thorax, dorsal, triceps, biceps, shoulder, abdominals and spinals. According to Scuola Italiana di Nordic Walking (Italian Nordic Walking School), this sport can be considered as one of the most complete activities at all, adopting the correct technique it is possible to obtain the involvement of around 90% of the muscles, generating surprising effects beneficial for the psycho-physical health: • it increases the oxygenation of the whole organism; • it keeps in practice four of the five main forms of motor demands: resistance, strength, mobility and coordination; • it contributes to relax the tense muscles of the cervical area; • it delays the aging process; • it stimulates the elimination of hormones originated by stress; • it increases the heart rate of 10-15 beats per minute compared to the traditional walking at the same pace; • it strengthens the immune system; • it improves posture and it favours the flexibility of the spine; • it relieves the load on the joints and on the musculoskeletal system; • it contributes to re-establish blood pressure values, the levels of triglycerides and of cholesterol; • it lowers blood glucose levels in diabetic syndromes; • it contributes to protect the organism from osteoporosis and osteoarthritis. Talking about the benefits of sports in our health, we often forget about the benefits that movement can bring to our mood and to our psychological well-being. And in this sense Nordic Walking can offer a lot: • it improves the mood making our organism release endorphins, serotonins, capable of fighting against anxiety and depression; • it normalises heart beat, that in moments of stress tends to accelerate causing agitation; • it helps to regularise breathing, that instead, in moments of stress and anxiety tends to reduce; • it contributes to release the muscular tension accumulated without the risk of strains or sprains. under pressure
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