Walking is an excellent way to get in shape and lose weight. Almost anyone can do it, no matter what their current fitness level, and all you need to get started is a comfortable pair of shoes.

Brisk walking can help reduce the incidence of numerous illnesses including coronary heart disease. Fitting walking into your life is easy once you start looking for opportunities:

Walk at least part of the way to work - for example, walk to the train station, or park the car further away from the office.
Walk to the shops, or any other short journeys.
On weekends head out for longer walks with family, friends, or the dog.

How to walk

The key to fitness walking is pace. This is a brisk walk, not a gentle stroll.
Walk tall with your head up.
Take full breaths, inhaling and exhaling completely.
When walking uphill, take smaller strides, leaning into the hill.

How long should I walk?

General health, 20 - 30 minutes most days at a "talking" pace.
Weight management, walk for 30 - 45+ minutes at a comfortable pace as many days as possible.
Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain. At least 3 sessions per week, gradually increasing pace and distance.
Remember, exercise should never be painful. If you feel any severe pain, contact your doctor immediately.

Before you start

If you have been sedentary for a while, or have any condition which could be affected by exercise, such as high blood pressure, check with your doctor before starting an exercise program.

Warm-up by starting at a slow pace and gradually building up your speed.

At the end of your workout, slow down over the last five minutes or so.

Your Route

Safe routes in busy areas are best - that way if you feel ill, or too tired to continue, it's easy to get home.

Public parks, shopping areas and zoos are all great for beginners. As you become fitter and more confident, nature trails and larger parks offer great scenery and a wider variety of routes.

Clothing

Clothes need to be comfortable and practical - and of course appropriate for the British weather!

Wearing layers will enable you to adjust your temperature as you warm up and cool down during the course of your walk.

Walking Shoes Go for comfort when choosing your walking shoes. Training shoes are good for general walking on firm ground. For more demanding terrain, a hiking boot with more support is recommended.

When choosing shoes, wear the same socks that you'll use for your daily walks. It's recommended that your try on shoes later in the day when your feet are warm - feet expand during the day, so a pair of shoes that fits in the morning might be tight later in the day.

Items to carry with you

Water, if you're out on a longer walk.
If walking in the woods, a whistle can come in handy - if you get lost, give 6 loud blasts.
If you are walking for more than an hour, take a healthy snack such as a piece of fruit.
For walking on rough ground, a walking stick can be useful.
Sun cream and sun glasses if the weather is nice.

Staying Motivated

There are lots of ways to help you stay motivated:

Choose different routes - there's nothing worse than the same route every day.
Walk with a partner, or join a walking group in your area - it's much more fun if you have someone else with you.
Monitor your increase in fitness, weight loss etc - making progress is a great motivator.
Enjoy your walks - they are a great time to think about your life, feel positive about yourself, and work through any issues.

The following chart will give you guideline for calorie breakdown for those of you who are walking for weight management:

WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK	SPEED	100 LB (45 KG)	125 LB (56 KG)	150 LB (68 KG)	175 LB (79 KG)	200 LB (90 KG)
ONE	2 MPH 3 MPH 4 MPH	480 360 240	420 312 216	360 264 180	300 228 156	240 180 120
TWO	2 MPH 3 MPH 4 MPH	240 180 120	210 156 108	180 132 90	150 114 78	120 90 60
THREE	2 MPH 3 MPH 4 MPH	160 120 80	140 104 72	120 88 60	100 76 52	80 60 40
FOUR	2 MPH 3 MPH 4 MPH	120 90 60	106 78 54	90 66 46	76 58 38	60 46 30
FIVE	2 MPH 3 MPH 4 MPH	96 74 48	84 62 42	72 54 36	60 46 30	48 36 24
SIX	2 MPH 3 MPH 4 MPH	80 60 40	70 52 36	60 44 30	50 38 26	40 30 20
SEVEN	2 MPH 3 MPH 4 MPH	68 54 34	58 44 28	48 36 24	40 30 20	34 26 18

For example, a 45 kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories. In order to increase your calorie expenditure each week, you can either walk longer, faster, or even wear a lightly weighted backpack.

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