Nordic walking and high blood pressure: an activity recognised for helping to control blood pressure
High blood pressure affects more than a billion people worldwide. It is one of the main risk factors for stroke, heart attack and kidney disease. Yet part of the solution isn’t to be found in a medicine cabinet, but on a walking trail, with two walking poles in your hands.
What the studies say about sport and blood pressure
An international meta-analysis combining 197 studies and over 10,000 participants has shown that regular physical exercise lowers systolic blood pressure by nearly 9 points on average — as much as some antihypertensive drugs. In patients with blood pressure exceeding 150 mmHg, the observed reduction is even greater than 20 points on average.
Endurance sports — brisk walking, swimming, cycling, and in particular Nordic walking — are among the most effective for achieving this effect.
Why Nordic walking is particularly suitable for people with high blood pressure
Nordic walking has several characteristics that make it a first-rate choice for people suffering from high blood pressure:
- Low impact on the joints : unlike running, it does not place excessive strain on the joints and can be practised without the risk of long-term injury
- Engagement of 90% of the body’s muscles : this whole-body engagement improves peripheral blood circulation and reduces vascular resistance
- Opening of the ribcage : the posture induced by the poles improves respiratory capacity by up to 60% compared to ordinary walking, promoting better oxygenation
- Continuous, moderate exertion : ideal for working the aerobic zone, which is most beneficial for the cardiovascular system
- Suitable for all fitness levels : no need to be athletic to get started
Nordic walking, recognised in cardiac rehabilitation
A study by the Exercise Physiology Laboratory at the University of Ottawa’s Institute of Cardiology, led by Dr Jennifer Reed, concluded that Nordic walking is “statistically and clinically superior” to high-intensity interval training (HIIT) in improving the functional capacity of cardiac patients undergoing rehabilitation. For Dr Frédéric Depiesse, sports physician at the FFA, Nordic walking has become “a public health tool for cardiac rehabilitation centres”.
Swiss Medicine (medbase.ch) confirms this: Nordic walking ‘helps combat high blood pressure and high blood glucose and cholesterol levels’.
How many sessions are needed for a measurable effect?
Studies show that a regular Nordic walking programme — 3 to 5 sessions a week lasting 30 to 45 minutes at a moderate pace — produces measurable effects on blood pressure within 4 to 8 weeks. The key is consistency: walking for 30 minutes every morning lowers blood pressure for several hours, according to a study involving 67 participants with high blood pressure.
Poles that encourage good posture
For people with high blood pressure who are new to Nordic walking, choosing the right poles is essential for adopting the correct technique from the outset. Poles that are too heavy or poorly adjusted create tension in the shoulders and arms, which detracts from the comfort of the activity. MØNARC® Walking Poles, weighing 140 grams each and made from T700 carbon fibre, offer a combination of lightness and rigidity that facilitates the technical movement and makes every outing more enjoyable.
This article is for informational purposes only. It does not replace the advice of your doctor. If you suffer from high blood pressure, consult your cardiologist before starting or increasing physical activity.