Nordic walking and heart health: what studies confirm

Nordic walking is more than just an enjoyable endurance activity. Recent clinical studies have identified it as one of the most promising forms of physical exercise for cardiovascular health, including in patients with existing heart conditions.

Superior to HIIT for Cardiac Rehabilitation

A study published in 2024 comparing the effects of Nordic walking, high-intensity interval training (HIIT) and continuous moderate-intensity training concluded that Nordic walking is “statistically and clinically superior” to the other two modalities for improving functional capacity in patients with coronary artery disease enrolled in a cardiac rehabilitation programme (Ottawa Heart Institute, 2024).

Effects on Blood Pressure

Regular Nordic walking has shown positive effects on blood pressure in several follow-up studies. By engaging the entire cardiovascular system at a moderate yet sustained intensity, it promotes better arterial elasticity and a gradual reduction in systolic blood pressure.

Effects on Resting Heart Rate

Like any endurance sport practised consistently, Nordic walking helps to lower resting heart rate. A heart that beats more slowly at rest works more efficiently and tolerates exertion better.

An Accessible Sport for Cardiac Patients

Nordic walking offers the unique advantage of allowing a gradual increase in intensity with a very low risk of injury. Effort can be finely adjusted by playing with speed, arm swing amplitude and terrain type. This is precisely why it is increasingly prescribed in exercise-based rehabilitation programmes after a cardiovascular event.

Key takeaway: Studies from 2024 indicate that Nordic walking outperforms HIIT in cardiac rehabilitation. It improves blood pressure, resting heart rate and overall functional capacity.

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