FIND YOUR STRIDE
HOW NORDIC WALKING CAN HELP YOU GET MOVING
• Low Impact: Since Nordic walking uses poles to support the body through each step, there is much less impact on the joints and ligaments. • Reduces Joint Pain: Because Nordic walking poles help the body balance, the user’s joints (especially the back and knees, which the body typically tends to overcorrect) can find relief. • Improved Cardiovascular Health: Remember, almost any movement is good for you, and Nordic walking is no different. By getting those steps in, you’ll lower your cholesterol and enjoy improved cardiovascular fitness. • Improved Mental Health: Research shows that physical activity boosts mood while actively lowering the risk of depression. And since users of Nordic walking typically walk outdoors, they also enjoy the mental benefits of being around nature. Where can you find Nordic walking poles? The most accessible place to find Nordic walking poles is online. Retailers like Amazon and Bass Pro Shops sell the poles, but a great resource is YorkNordic.com America’s No. 1 Nordic walking pole retailer. If you prefer to shop in person, Target, Walmart, Dick’s Sporting Goods, and athletic stores typically carry poles too. If you’d like more information on Nordic walking, you can always search the term on Google or YouTube for tips and tricks on starting the habit!
You’ve heard from your doctors, family, and friends alike how important movement is for individuals as they age. Regular walking is the best way for many older adults to get that daily movement in. But what if going for a walk is easier said than done? That’s why many older adults who suffer from balance and/ or mobility issues are partaking in something called Nordic walking or pole walking. What is Nordic walking? Nordic walking is when an individual uses two chest-height poles, much like ski poles, while pushing each one into the ground with every step. The benefit of the poles is that they help the user balance and stand straight, while the act of pushing the poles into the ground actually increases upper body strength and flexibility.
What are the benefits of Nordic walking?
Aside from helping with balance, strength, and mobility, Nordic walking touts a few other health benefits users can enjoy.
BOOST YOUR BODY’S DEFENSE Fight Free Radicals with Antioxidant-Rich Foods!
As we talked about on Page 1, the best way to help your body fight the uptick in free radicals after inhaling heavily polluted air is to increase your antioxidants.
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Broccoli Spinach Carrots
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Beets
Sweet potatoes
Squash
Free radicals are harmful because they don’t have a stable amount of electrons, so they zip around your body, stealing electrons from your cells, which damages them. However, when an antioxidant bumps into a free radical, the antioxidant gives the free radical some of its electrons. When this electron trade-off occurs, the free radical becomes neutralized and no longer needs to steal from human tissue. It becomes harmless!
boost thanks to something called polyphenols. Polyphenols are a type of plant pigment that gives bright fruit its stunning color. When they interact with the cells in your body, they produce antioxidants! All brightly colored fruits will indeed work, but if you need some inspiration, excellent antioxidant-rich fruits include:
Artichokes Cabbage Asparagus
Pumpkin
Collard greens
Kale
Also, it’s worth mentioning that while they aren’t necessarily brightly colored, tests from the U.S. Department of Agriculture have found that russet potatoes rank in the top 20 highest antioxidant foods. So pass the potatoes, please! Beverages Believe it or not, many drink options also offer our bodies a ton of antioxidants. Of course, any juices made from the fruits and veggies listed above will contain antioxidants from the polyphenols, but warm drinks like green tea, black tea, and even coffee have high levels also. Just remember that adding milk or cream to your coffee or tea will block the antioxidants, so consider drinking them straight for the next few months!
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Blueberries Blackberries
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Peaches
Unfortunately, they don’t make an “antioxidant miracle drug,” but we can
Raspberries Strawberries
Red delicious, gala, and Granny Smith apples
increase antioxidants in our bodies through diet and supplementation. We’ll cover which supplements you can take on Page 3, but in this article, we will provide a comprehensive list of antioxidant-rich foods you should eat more of following the wildfires in Canada. Brightly Colored Fruits While all fruits are good for you, brightly colored fruits offer a special antioxidant
Plums
Cherries Tomatoes
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Cranberries Red grapes
Brightly Colored Vegetables Fruits aren’t the only ones with polyphenols — veggies have them too! Great examples of bright vegetables are:
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