Fit bleiben mit Spaziergängen und Nordic Walking

Regular exercise through walks and Nordic Walking has numerous health benefits. It strengthens your cardiovascular system, improves your circulation, and reduces the risk of various diseases. At the same time, your muscles are strengthened, which is especially important to prevent falls and maintain your mobility.

Exercise is also important for your mental health. Walks in the fresh air and in nature can reduce stress, improve your mood, and help you sleep better. When you are regularly active, you will feel not only physically but also mentally fitter and more balanced.

Exercise is particularly important for your joints. Through regular, gentle exercise, your joints remain supple and mobile. This is crucial so that you can play and be active with your grandchildren without problems in the future. Walks and Nordic Walking are ideal because they are gentle on your joints but still train effectively.

When you regularly go for walks or practice Nordic Walking, you show your grandchildren how important exercise is. You become a role model that inspires your grandchildren to be active themselves. Shared walks or movement games can become wonderful memories that accompany your grandchildren throughout their lives.

Active grandparents can accompany their grandchildren in a special way. You can explore nature together, observe animals, or simply enjoy the time. When you are fit, you can also participate in more demanding activities, such as hiking, playing in the park, or exploring new places. Your grandchildren will appreciate that you are so active and can keep up with them.

Exercise is also a wonderful way to strengthen the bond with your grandchildren. Shared walks offer time for conversations, sharing stories, and experiencing adventures together. When you are regularly active, you can enjoy these special moments with your grandchildren for a long time.

Before you start regular walks, it's important to prepare properly. Wear comfortable, well-fitting shoes that give you support and protect your feet. Your clothing should be adapted to the weather – warm in winter, airy and breathable in summer.

It's especially important to warm up before the walk. A few light stretching exercises or a slow start help your body prepare for movement. After the walk, you should also take some time to stretch and relax.

If you plan longer walks, remember to bring enough water. Especially in warm weather, it's important to drink regularly to keep your fluid balance in equilibrium. A small snack can also be helpful if you get hungry along the way.

Walks can be perfectly integrated into your daily routine. You can take a short walk in the morning after getting up to start the day, or in the evening before going to bed to wind down. A walk after lunch can also be wonderful to stimulate digestion and recharge your batteries.

You don't always have to take long walks. Even short walks of 10 to 15 minutes can already have positive effects. It's important that you walk regularly and that you feel comfortable doing so. If you walk a little every day, you will quickly notice how good the movement feels.

Walks can also become a beautiful ritual that you share with your grandchildren. Perhaps you can take a shared walk every Sunday or regularly explore the surroundings together. Such rituals create special moments and strengthen the bond with your grandchildren.

Nordic Walking is a form of exercise that originally comes from Finland and was developed there as summer training for cross-country skiers. In Nordic Walking, special poles are used that function similarly to ski poles. Through the use of these poles, the entire body is trained, not just the legs.

Unlike normal walking, Nordic Walking is significantly more effective because more muscle groups are activated. Through the pole use, the arms, shoulders, and torso are also trained, which leads to better posture and stronger muscles. At the same time, the joints are protected because part of the body weight is transferred to the poles.

Nordic Walking is suitable for people of all ages, but especially for older people who want to improve their fitness without overexerting themselves. This form of exercise is joint-friendly, can be done anywhere, and is especially fun in a group.

The right technique is important in Nordic Walking to achieve the best results and avoid injuries. The basic movement is similar to normal walking, but with the additional use of poles. The poles are used diagonally – when the left leg is in front, the right pole is in front and vice versa.

It's important that you don't place the poles too far in front of your body, but about at the height of the front foot. Your arms should swing loosely, and you should actively use the poles to push off. With the right technique, you can fully exploit the benefits of Nordic Walking.

For Nordic Walking, you need special Nordic Walking poles that are lighter and more flexible than normal hiking poles. The poles should be adapted to your body height – as a rule of thumb: body height in centimeters times 0.68. Additionally, you need comfortable, well-fitting shoes with good cushioning that give you support and protect your feet.

Walks with your grandchildren are a wonderful way to be active together. You can explore the surroundings together, observe animals, or simply enjoy the time. It's important that you adapt the pace to your grandchildren and that you take regular breaks so that your grandchildren don't get overwhelmed.

Use walks also as an opportunity to talk with your grandchildren and share stories. Perhaps you can identify plants together, observe birds, or simply talk about the day. Such conversations create special moments and strengthen the bond with your grandchildren.

Walks can also become small adventures. Perhaps you can explore a new path together, visit a special place, or simply enjoy nature. Your grandchildren will love going on discovery tours with you and seeing how active and fit you are.

Movement games are a wonderful way to be active together with your grandchildren. You can play simple games like hide and seek, tag, or ball games that are fun for both you and your grandchildren. It's important that you adapt the pace to your own abilities and that you don't overexert yourself.

Movement games in the park or garden can also be a lot of fun. Perhaps you can jump rope together, play hopping games, or simply romp together. Such activities create special moments and strengthen the bond with your grandchildren while you also do something for your health.

When you are regularly active with your grandchildren, you will notice how good the movement feels. You will become fitter, more enduring, and can do more with your grandchildren. At the same time, you show your grandchildren how important exercise is and become a role model that inspires them to be active themselves.

In the first two weeks, you should start slowly and get used to regular exercise. Start with short walks of 15 to 20 minutes that you do three to four times per week. It's important that you feel comfortable doing so and that you don't get out of breath.

Use this time also to practice the right technique, especially if you want to practice Nordic Walking. Pay attention to your posture, pole use, and that you breathe evenly. If you are unsure, you can also take a course or get advice from a trainer.

After the first two weeks, you should already notice how good the movement feels. You will feel fitter, sleep better, and have more energy. When you feel ready, you can slowly increase the duration and intensity of your walks.

In weeks three and four, you can slowly increase the duration and intensity of your walks. Increase the duration to 25 to 30 minutes and try to be active four to five times per week. If you practice Nordic Walking, you can also slightly increase the pace.

It's important that you continue to listen to your body and that you don't overexert yourself. If you have pain or feel unwell, you should take a break or reduce training. Exercise should be fun and do you good, not become a burden.

After four weeks of regular exercise, you should already feel clear improvements. You will be fitter, have more endurance, and feel better overall. When you feel ready, you can continue to increase and perhaps also plan longer or more demanding tours.