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Enjoying your walks and progressing your fitness

Above all else, we want you to enjoy your Nordic walking.  An exercise that’s enjoyable is sustainable.  And Nordic walking is one of the best long-term exercises around.

But it’s also very easy to get stuck in a fitness rut. Your body adapts extraordinarily quickly and you constantly need to be throwing new challenges at yourself to progress - or even just to stand still. 

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Lifestyle changes not pills protect against dementia

The Times this weekend ran the headline ‘Research now shows that brain supplements don’t prevent dementia’.  Omega 3 fish oil, B vitamins (or any other vitamins), selenium (or any other minerals), ginkgo biloba, green tea, curcumin – none of them currently have any proven clinical benefit in either preventing dementia or reducing its symptoms according to the scientific arbiter Cochrane, endorsed by the Alzheimer’s Society. 

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Instructor top tips

 

We all like a top tip every now and then and with Nordic walking small things can make a big difference to your enjoyment and effectiveness.  So here’s a list of some of our instructors’ top tips which we hope you’ll enjoy.

 

 

Sarah

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8 ways to maximise your physical fitness after 40

Physical fitness affects the whole body, including the heart and blood vessels, the immune system, muscles, bones and mental well-being.  It’s not just about being physically active.  There’s a whole raft of other factors – flexibility, joint mobility, and muscle strength to name a few.  Here’s eight ways to maximise your physical fitness, especially after the age of 40, with the odd comment (of course) as to why Nordic walking is such a great form of exercise.

 

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The Illusive Pelvic Floor

Our Guest blog this week is by Fiona Morgan, Woman's Health Physiotherapist, MCSP, HCPC. 

Fiona from Clifton Physiotherapy is originally from South Africa and has been working in the area of women's health for the last 6 years. She has made it her goal to educate as many people about their pelvic floor as possible, and for that we are very grateful! Here's what she has to say about how your plumbing works..

 

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Longer walks to extend your fitness and local knowledge

The great benefit of our Nordic walking classes is that you get fit at the same time as having a good walk.  It sets you up nicely for longer walks, where the terrain might be trickier and the distances longer.  You will be surprised how much easier these walks become with a pair of Nordic walking poles in your hands.

There’s a plethora of lovely walks around Bristol and we’ve picked a few of our favourites for you to enjoy with us.  Those of you training for the Bath Beat might find them particularly useful as you increase your walking distances.

 

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Three of the best apps for Nordic walking

Last week I wrote about fitness benchmarking and the satisfaction derived from being able to walk longer/faster/hillier as your walking fitness increases.  Lots of you have fitbits, apple watches, garmins and the such like which record steps, miles, pace, heart rate, route etc.  These are a great and I certainly have a couple of them.  But did you know that there are also some fantastic apps you can use with your smart phone which are easy to download, often free, and don’t require any fancy watches to activate.  Here are three of the best:

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Fitness: the what, why and how

An amazing 75 of our club have signed up for the Bath Beat walking event at the end of April.  We have been busy writing the training programmes for the different distances - 12.5, 17, 21 and 26.5 miles – and will be sending these out next week.  It has brought to mind the meaning of fitness: what it is, why it’s important, and how to achieve it.

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Nordic Walking pole maintenance – answers to common questions

For some reason, January is always the time of year I think about giving my Nordic walking poles an MOT.  Whilst they’re pretty low maintenance, it’s worth checking over the straps and paws every now and then.  So here’s some tips on pole care and what to do if things go wrong.

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Spectacular Somerset starling murmuration

I’ve never experienced a full-blown murmuration.  The aerial dance of thousands of starlings which takes place over parts of Britain during the winter months.  One of the best hot spots is right on our doorstep at the RSPB's Ham Wall nature reserve on the Somerset levels.  Last Tuesday I headed down there to see what it was all about.

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