We have a saying at WALX – resistance is NOT futile! Obviously in this instance we mean resistance exercise, more commonly referred to as weight training.

The reason we say this is because it is actually one of the most important and overlooked elements of fitness, possibly due to images it conjures up of huge dumbells and equally huge grunting gym lovers!

That’s a shame because in reality, resistance exercise helps to overcome the loss of muscle mass and strength which helps to ward off frailty in later life. It can help us to preserve our independence as we age and maintain our quality of life too. Finally, it is known to help ease the management of many chronic conditions too.

That’s why we have made sure we include this vital element in our outdoor programmes and train our Instructors to encourage people to give it a go!

The ‘resistance’ simply refers to the fact that the muscles work against resistance in some way in order to rebuild and retain or regain) their strength.  This could be by lifting a weight but can also be achieved in several other ways.

It can be using our own body weight ( a squat or press up for example) It could be exercises with a partner, using bands and even our walking poles on occasion. The possibilities are endless and the results are well worth it, so if you are one of those who ignores the workout walks or total body WALX …maybe it’s time to think again

As the creator of many of the programmes delivered by our groups, I sometimes like to chat to participants and recall a discussion with a fit Nordic walker who told me he was not interested in any ‘stop /start, silly’ exercises as he got everything he needed from his twice weekly nordic walking.

I agreed that he had great cardiovascular fitness, was toning his upper and lower body when out walking with his poles and also including some bursts of speed – all vital and all commendable. However, I was also compelled to explain that some of the other drills on offer in his group sessions were not a waste of time and included components that would enhance his overall fitness regime. I am delighted that he took that on board and later sought me out to tell me, he had really noticed the difference since embracing the new drills and here’s why.

Brilliant as it is, Nordic walking does not require the walker to work against any resistance for specific muscle groups and it also does not require movement outside of the forward armswing and stride. Therefore whilst doing it we do not bend, lift, reach to the sides or push against anything – all things which we do need to do in daily life. By adding these movements ( known as functional fitness) and keeping our muscles strong, we can also help keep the adjoining soft tissues in good order too. Great for our joints and general mobility as well as posture. We have a holistic approach to fitness and wellbeing which is why we developed our total body walking concept.

Indeed these elements of fitness are so important that the NHS guidelines state we should be doing them at least twice a week whilst a study recently featured in the British Journal of sports medicine links strength training with  a decreased risk of mortality in older adults

The study of over 100,000 adults (average age 71) over a 10 year period found that whilst aerobic exercise alone cut the risk of death by 34 percent – those that combined it with resistance exercises were up to 47 percent less likely to die over those who did no exercise at all!

Death rates were 9 per cent lower for those who did occasional weight traininge – even a couple of times a month but those who did it daily were 22 per cent less likely to die. The studies were observational so can’t prove cause and effect but it does link the influence of resistance exercise on body composition and  increased lean mass which is independently associated with a lower risk of mortality.

So, in essence, the WALX way of adding some oomph to your walks with a few drills provides the perfect mix of Aerobic and strength conditioning and gives us a 47 per cent chance of a longer life!

Groups around the UK offer classes that include resistance drills but you can also join the WALX HQ team on-line too. Our experts offer a full range of daily workouts which include CV, flexibility, relaxation and of course STRENGTH exercises which are easy to perform in your own home. Sessions are generally only £5 but if you pay for your regular group walking via Direct Debit….you can join us for FREE. Check out the range of virtual sessions including yoga and pilates  here