Effect Of Nordic Walking Vs Retro Walking On Balance, Physical Fitness And Quality Of Life In Young-Old Individuals : A Comparative Study

Aging is a natural process characterized by many physiological changes that hinder human body functions. One of the major symptoms of ageing is the progressive loss of muscle weight and strength, which leads to numerous changes in body function, primarily the deterioration of physical fitness. A decrease in physical activity, loss of body balance, dizziness, and visual impairment are some of the factors influencing the likelihood of falls in the geriatric population. Impaired mobility often leads to disability in activities of daily living (ADLs), decrease in quality of life (QOL) and an increase in mortality.  American College of Sports Medicine (ACSM) recommends that older adults (>65 years) should engage in aerobic as well as resistance-training activities on a regular basis to maintain health, mobility, and safety. Conventional, or normal unassisted, walking is the primary mode of physical activity carried out by older adults and is associated with better body anthropometric measurements and total body fat composition; however, Nordic walking offers a further advantage when utilized with intent and correct techniques.

Nordic walking involves pushing oneself forward with poles, which engages 90% skeletal muscles. Nordic poles reduce joint stress, align and alleviate spine stress, as well as correct faulty posture by strengthening stabilizing muscles. Additional benefits include: increased heart rate and oxygen consumption without an increase in perceived exertion and fatigue; increased activation of core and upper extremity musculature (erector spinae, multifidus, external obliques, rectus abdominis, deltoid, latissimus dorsi, triceps brachii, biceps brachii) for increased energy expenditure [20-40% more as compared to the standard walking] and aerobic effects. Reduced load transmitted via the lower back, hips, and knees encourages optimal posture and improves balance and stability, reducing risk of fall, thus improving the quality of life.

Retro-walking includes improvements in muscle activation pattern, reduction in adductor and flexor movement due to absence of heel contact during stance phase of gait, and increased stretch of hamstring muscle groups during stride; all of these will contribute to reduced disability, leading to improved function and balance. During backwards walking, there is greater reliance on proprioception, and more frequent, rapid balance correction. RW improves cognitive control and sharpens thinking abilities because it is also a "neurobic" activity. It also helps to reduce fatigue, anxiety, and regain motivation, all of which will improve the individual’s quality of life.Elderly, obese, and sedentary people have lower levels of physical activity than the general population and frequently struggle to maintain the recommended levels. As a result, Nordic walking and Retro-walking has the potential to increase regular physical activity adherence and lead to improved health and fitness due to its suitability for all age groups, inexpensiveness, convenience, and unique training parameters in a variety of settings.

Existing literature provides very little information concerning the comparison of efficacy of Nordic walking vs Retro-walking in the young old individuals.

Hence, the purpose of this study is to draw an analogy between the effect of Nordic walking and Retro-walking on balance, physical fitness and quality of life in the young-old individuals.