Companion Training

Sally Drew, aqua fitness instructor, walks in the current channel at Mt. Scott Aquatic Center. A great way to save your joints while exercising, Sally also teaches water yoga and tai chi.

By Ellie J. Hodder

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 snow 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.

For those who are of the “biomechanically perfect” ilk put the idea of companion training on a back burner. 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!

Companion Training
For walkers with such conditions as bunions (a malformation of the bones of the big toe joint), or minor arthritis, the repetitive weight bearing and flexion of the foot can be painful. In the extreme, this may demand forgoing walking in favor of other activities. But, for others, walking can remain enjoyable by introducing what I call “Companion Training” to some days in 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 allows the body to be buoyed by the water while using the large muscles of the body for motion. There are wide ranges 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. 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, and yard work. As a result, the anterior muscles of the body are relatively tight while the posterior muscles are relatively short. 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. 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. If you have a back problem, you might want to try a recumbent bicycle.

If you enjoy social activities, check to see if there is a bicycle club in your area that sponsors rides.

Indoor Exercise Equipment
For dyed in the wool Northwesterners, it seems a sacrilege to suggest indoor exercise, but this may be a gift if you are hurting. 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.

If you are an at-home exerciser, there are many models of elliptical trainers on the market. As with all equipment, check consumer reports on these and, most important, try it before you buy it!

How Often?
There is no single answer to this question. The American College of Sports Medicine suggests five or more days of aerobic activity a week. If walking most or all of them is painful, begin with 60% walking and 40% companion training. If this is not enough rest, you can always adjust the balance permanently or for a period of time while an injury heals. Remember: giving up exercise altogether only has downsides!

Ellie J. Hodder is founder/coach of Women Walk the Marathon®, a COED marathon training program for walkers of all shapes, sizes, and ages. For more information, logon to www.womenwalkthemarathon.com or call 503-292-6929.