Walk and Talk!

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Registered: 12-04-2003
Walk and Talk!
Wed, 01-18-2006 - 2:26pm
Walk 'n' talk

Pump up your heart, tone your muscles and boost your relationships all at the same time

By Lara Hertel

Juggling a busy household of five kids didn't leave my mom much time to do two things she knew were important to her health and sanity: stay fit and nurture her closest relationships. So instead of giving up one for the other, she combined them. Whether she brought us kids along for her nightly jaunt to the local library or met up with a girlfriend for a power walk through the neighbourhood, Mom was reaping the benefits of a quick workout and spending time with people she loved at the same time.


Turns out, she was on to something. "People can get enormous rewards from getting out, talking and reflecting while walking at the same time," says Allison Wood, an Ottawa-based psychotherapist who specializes in anxiety and depression. "So much of our social life is sedentary and focused around sitting in a café or going out to dinner. But simply walking with someone is a great way to connect, and at the same time get the physical and psychological benefits of exercise."


It may be simpler than you thought to balance exercise with your closest relationships, even during the winter months. Here are some ways to get started.


Stroll with your sweetie Rediscover your community by taking alternative routes to your favourite restaurants, cafés, shops and theatres. Unfamiliar territory will add minutes to your walk and allow you to enjoy new scenery. "When my boyfriend and I are headed to the park, we go a different way each time so we can explore a new neighbourhood," says Aynslie Thompson in Winnipeg. "It gives us a chance to unwind and see something new together." Another idea: why not volunteer to take a neighbour's dog for a walk? The pup will keep you on your toes, and you can feel good about doing a favour for a friend.


Hit the trail with your parents Invite your mom or dad to check out a nature trail or designated walking path. Or simply head to an area with lots of hills and slopes to rev up your workout. You get bonus points for walking in the winter! "Plowing through snow takes more muscle control and instantly pumps up your workout," says Jeanne Mutch, a walking coach and certified group fitness leader in Halifax.


Make a date with a friend Exercising with a friend is a great way to get motivated and stay connected. Plan your walks together around a destination, such as a coffee shop, to reward yourself for a job well done. But don't just stroll along: make the most of your workout by using "conscious" movement, Mutch says. With your shoulders back, bend your elbows at a ninety-degree angle and position your fingers so your thumb and forefinger are touching (like you're holding a chip). Keeping your elbows tucked close to your body, pump your arms back and forth as you're walking, to propel yourself forward and gain speed. Don't feel like pumping? Swing your arms instead. "Simply swinging your arms will quicken your pace, increase your heart rate and engage your upper body muscles," says Mutch. Add intensity by carrying one- to three-pound weights in each hand, or pick up the pace in 10-minute intervals, slowing down for one minute in between. When you're done, relax with a hot cup of cocoa and a nice chat with your walking buddy.


Connect with your kids Have a toddler, but don't want to skip your walk? Strap the little one into a sled or wagon and tug her along for an extra workout. If your kids are old enough, check out a museum for the afternoon or head to the park for a snow-castle-building afternoon. Don't forget to dress in layers so you can cool down quickly. Synthetic fibres, like a fleece jacket, will help wick away moisture when you work up a sweat.