Advice 4Walkers
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Companion Training
In the "old days." they called it "cross training" — it was all the rage to include a wide range of aerobic activities into your weekly routine — walking, bicycling, step aerobics, etc. And then, it fell out of fashion. Was it a great idea? Should we all be doing activities in addition to walking every week?
Yes. And, no!
There is no argument that the very best exercise there is for you is the exercise that you will do. If you are an avid walker who has never developed a passion for other sports, chances are you will balk at the thought of making a big change. On the other hand, anyone who shoveled show here in the Pacific Northwest last month can attest to the fact that it was doggoned hard work, even for the most fit among us. I am frequently asked if it is possible to train for a marathon walk if one has a chronic condition like, arthritis or fibromyalgia. What can a walk enthusiast do when afflicted by a bunion that doesn't require surgery but is still painful at times? Or, what about other training regimens like, playing soccer or dragon boating "just because I love it"?
For those of you of the "biomechanically perfect" ilk, it wouldn't be the worst idea to put the idea of Companion Training on a back burner and dabble with additional activities now and again to see if you can't find things that you enjoy in addition to walking. For those of you with joint injuries or minor conditions such as, arthritis, the time is now!
Walking Motion
The walking motion is very demanding on the tiny bones of the foot Unlike running where we are airborne for a portion of each step, in walking, one foot is in contact with the earth at all times. With each stride, we impact with the heel of the forward leg. In mid-stride, our entire body weight is balanced on one leg as the other leg passes through. In this mid-phase, the 26 bones of that foot and their associated ligaments "give" a little so that they can receive the weight without fracturing. The final phase of the step requires significant flexing at the forefoot as we push off to propel ourselves forward.
Companion Training
I really like the concept of "companion" training. This training model is your best friend, your ally in maintaining lifelong and nearly uninterrupted activity.
For walkers with such injuries as bunions (a malformation of the bones of the big toe joint), or minor arthritis, the repetitive weight bearing and flexion through the foot can be painful. In the extreme, this may demand foregoing walking in favor of other activities. But, for others, walking can remain enjoyable by introducing what I call "Companion Training" on some days or our weekly schedule.
Companion training for walkers with such conditions encompasses activities that promote cardiovascular fitness while allowing the sore point maximum rest, namely, an aerobic activity that demands significantly less foot motion. Swimming, bicycling and indoor gym equipment like, elliptical trainers are three great choices.
Swimming
Swimming is terrific as it allow the body to be buoyed by the water while using the large muscles of the body for motion. There are a wide range of options to choose from including, water aerobic classes (available at most community centers and gyms with a pool), lap swims and chest-deep water walking, as well as, water polo for those who enjoy team sports.
Consider adding a few laps of backstroke. I find this enormously helpful as a walker because, in walking, activity is biased towards the muscles of the lower body with little upper body effort. Also, for most daily activities, we work in front of ourselves — computer work, driving, doing yardwork. As a result, the anterior muscles of the body (frontside) are relatively tight while the posterior muscles (backside) are relatively tight. In swimming, the backstroke works to counter this by opening up the shoulder girdle while strengthening the upper back.
Bicycling
Bicycling, too, offers a more forgiving motion for the bones of the foot. Here are a couple tips when starting out:
1) Look for "walker unfriendly," stiff-soled bicycling shoes. These will allow a firm platform for the push motion on the pedal so that your legs are doing their work with each stroke but your foot does not flex. Be careful not to use your bicycling shoes for walking, as stiff shoes will cause foot injuries. And, of course, wear a helmet.
2) Make sure your bike fits you properly. Shops that specialize in bicycling activities can give tips on how to set your seat and handle bars. You might want to consider a "fit kit," a session with a biking specialist who will fine tune the adjustments from pedals to seat post and brakes. If you have a back problem, you might want to try a recumbent bicycle. Some folks love them.
3) Look for bicycle trails in your area. Check your city's web site to see if you can get printable maps. Also check your local bookstore and bike shop for books by local riders who can suggest interesting routes.
If you enjoy social activities, check to see if there is a bicycle club in your area that sponsors rides and look for options at your level of riding — something in the range of beginner to "mountain goat."
Indoor Exercise Equipment
If you are lucky enough to live in an area where you can walk out the door any time of year, it seems a sacrilege to suggest indoor exercise. But this may be a gift if you are injured, or if it's just plain too hot or too cold for your liking to be outside. Most gyms have a row of elliptical trainers. The footbed of these machines is flat and stiff. Motion is produced by effort of the large muscles of the lower body and the arms. You'll get a good, foot joint sparing workout.
Or, try the rowing machine or cross country ski machine or the stair climber. These may take a few tries before you feel like an expert, but, if variety is the spice of your life, give 'em a good try out for a couple weeks before passing judgment.
Want to do all this at home? There are lots of models of all this equipment for sale to the public. Try them before you buy them and, always do your research. Check consumer reports on these and, perhaps even a trusted online blog.
How often?
There is no single answer to this question. The American College of Sports Medicine suggests 5 or more days of aerobic activity a week. If walking is painful on some days, begin with 60% walking and 40% Companion Training. If your feet or other joins still hurt with this ratio, try more companion training and less walking (or even no walking for awhile). And, work with your health care provider to attend to injuries. You deserve to live the most active life possible.
Remember: giving up exercise altogether only has downsides!
Check out the "Training Programs" link for a sample Companion Training Program.