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Pair Up
for Walking for a Better Walking Workout
by Maggie Spilner - from
Runner's World
Magazine To reap all of the physical and mental benefits
of walking, you need to do it every day -- or almost every day -- for the rest
of your life. That's a tall order, even for a dedicated walker like yourself. I
know I have moments when I'm short on time, energy, or motivation, and I need a
little extra nudge to put on my walking shoes. Of course, once I'm out walking,
I feel great.
The fact is, as much as I enjoy the solitude of my
walks, sometimes I need a buddy to get me going. Many walkers would agree. For
us, teaming up with a partner keeps our motivation from sliding and our walking
programs on track, even when we're convinced that we have other "more
important" things to do.
Of course, you can undertake a walking
program on your own if you want. But studies show that few people stick with a
fitness routine of any kind unless they have a partner. We humans need social
support. Even when we join walking groups, we usually do it with someone else.
Anyone can become your walking partner: a family member, a friend, a
co-worker, a neighbor, even a dog. Be open to whomever happens to come your
way. You may not find one person who's willing to walk with you every day. But
you can likely recruit two or three people, each of whom can keep you company
at various times throughout the week.
To maintain your motivation,
you and your most frequent walking partner should share the same agenda. Maybe
both of you want to lose weight, improve your fitness level, or work off
stress. Or maybe you enjoy bird-watching or window-shopping while you walk.
Whatever your mutual goals or pleasures, they'll keep the two of you coming
together for regular, consistent workouts.
Stepping
Out with Your Spouse
When you're looking for a walking partner,
you may want to start your search close to home. That way, each time you
exercise, you have an opportunity to strengthen the relationships that are most
important in your life, those that contribute to your sense of happiness and
well-being.
If you're married, you may want to ask your spouse to
walk with you. Some marriage counselors believe that walking together can
improve the way that you and your significant other relate to one another. So
you not only add miles to your exercise log, you also bring harmony into your
home. Susan Johnson, Ed.D., director of continuing education at the Cooper
Clinic for Aerobics Research in Dallas, refers to this phenomenon as sweat
bonding.
How can walking strengthen marital ties? For one thing, it
removes you from all the duties and distractions that take the fun and romance
out of a marriage -- things like paying bills and doing household chores. For
another, when done outside in the sunshine, it raises levels of a feel-good
brain chemical called serotonin. Serotonin helps adjust your frame of mind, so
you're better able to address any issues that you and your spouse might want to
discuss.
Walking also stimulates the release of the mood-boosting
compounds known as endorphins. You feel more optimistic, more upbeat -- and if
you're with your spouse, you may associate the good feelings with him or her.
You may see the other person in a more positive light, which can help smooth
over any anger or disenchantment with your relationship.
In fact,
many couples say that they have an easier time communicating with each other
when they're walking. They're more comfortable opening up to their partners
because they're side-by-side rather than face-to-face. And because walking can
release tension, they're more likely to feel calm while discussing sensitive or
divisive issues.
If you and your spouse use your walks to reminisce
about your relationship, the two of you may remember what brought you together
in the first place. That's important, because as one marriage counselor points
out, spouses today tend to think of themselves as married "singles" rather than
as married couples. By walking together, you and your spouse may see each other
as "we," not as "you and me."
Connecting
with Kids
If you and your spouse can't always walk together, ask
your child or grandchild to join you instead. Kids can be great walking
partners, provided you choose a destination that's of interest to them.
Don't just suggest going for a walk; there's a good chance that you'll be
ignored. Instead, offer it as a trip to a video arcade, an ice cream parlor, a
school playground, or a park. Most youngsters will gladly go the distance if
the end goal seems enticing enough. But most important, you'll have lots of fun
-- and get plenty of exercise -- en route.
If you're walking with
very young children, remember: You're the one with the ability to adapt. Slow
down to match the child's pace. Walk too fast or too far, and the child may not
want to go with you again.
And don't view your stroll as an
opportunity to lecture to a captive audience. Just smile and relax. Let the
kids do the talking, and enjoy their company.
Walking on the Job
Outside your family,
you may be able to find a walking partner or two among your coworkers. The
workplace can be fertile ground for walkers. Everyone gets breaks, and using
that time to go walking can do more to de-stress and re-energize you than
coffee and a doughnut.
Try to block out at least part of your lunch
hour for walking, too. You definitely don't want to skip your lunch completely,
but save 10 to 15 minutes for a walk. It can be a great stress reliever.
(Ideally, you should eat after your walk, so you don't tax your digestive
system. If you opt to eat first, keep your pace leisurely to avoid cramps and
indigestion.)
Keep an extra pair of walking shoes and socks at your
desk, so you can be ready at a moment's notice. For really brisk walking on
warm days, you may want to change into workout clothes. But on cool days, just
slip on your shoes and socks.
Try to choose a walking partner who is
a good match for you in terms of fitness level, pace, and stamina. You may want
to have several partners -- one who likes to stroll for when you don't want to
work up a sweat, another who's up for a half-hour of hill walking when you want
more of a workout. Just don't push yourself to keep up with someone who walks a
lot faster than you. It isn't worth the risk of injury. If you're gasping for
breath while your partner carries most of the conversation, you need to slow
down.
Walking with coworkers gives you an opportunity to get to know
each other away from on-the-job pressures. You improve your rapport with fellow
employees -- and get a better-toned body to boot.
Partner with a Pooch
When you're in the
market for a walking partner, don't overlook the four-legged variety. Walking
with a dog isn't for everyone, and I certainly don't advise adopting a dog just
for your walking program. Pet ownership is a big responsibility. But I'm
convinced that a pooch can be a most devoted and reliable walking partner.
The great thing about dogs is that they always want to go for a walk. They
remind you when it's time to go, in case you've gotten too comfortable in front
of the TV. And they make wonderful company: If you want to talk, dogs will
listen without complaint; if you prefer to walk in silence, they won't feel
slighted.
Some dogs need obedience training to prepare them for a
walking partnership. But most are natural, able partners right from the start.
If you have a dog that hasn't been exercising regularly, get him checked out by
a veterinarian before you start working out. Ask the vet to recommend a
training program to ease your dog into exercise.
If you don't
currently have a dog and would like to adopt one, a veterinarian or kennel club
can help you find the breed that best suits your lifestyle. Ideally, you want a
dog that's friendly to other people and to other dogs, one that is strong and
can tolerate the temperatures where you live.
If you just want a
walking partner, not necessarily a full-time companion, ask friends and
neighbors to "borrow" their dogs. Or contact your local animal shelter -- often
they're in need of volunteer dog-walkers. |
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