'Nordic Walking' on Geriatric Individuals

Before the NW program, participants completed a one-week familiarization phase to practice pole use. Training was held three times: 15 minutes on days 1 and 2, and 20 minutes on day 3, at 40-60% heart rate reserve (measured with a pulse oximeter). Warm-up included a 1-minute slow walk, toe raises, seated dorsiflexion, mini squats, scapular adduction, and shoulder/wrist stretches. Each session ended with a cool-down of a 2-minute slow walk and 20-second stretches for major muscle groups (quadriceps, hamstrings, lumbar extensors, gastrocnemius, shoulders, wrists).The walking poles used in this study were the Evolite Ultralite Titanium Antishock Trekking Pole, which has a titanium alloy body and a three-piece telescopic structure, adjustable to the desired length between 68 and 135 cm.

The program was performed on concrete or compacted soil surfaces, under the same physiotherapist's supervision. Walking speed was adjusted to remain below 60% of maximal heart rate and to allow participants to converse comfortably during exercise.