Do you want to lose weight, reduce stress, strengthen your cardiovascular system, tone muscles, sleep better and develop a more positive outlook on life? No, I am not selling some magic milkshake potion. You don't have to spend six hours a day at the gym. All you have to do is walk.

"Ah," you say." Walk from Seattle to Miami in 28 days." The answer is still no. Nor will you have to become a competitive racewalker, unless you want to. But you will have to do more than an occasional leisurely stroll to the ice cream parlor.

It's Fun! It's Easy!
Walking is the ideal exercise for people of all ages, shapes, sizes and fitness levels. It is suitable for many people with chronic conditions, such as heart disease. Of course, check with your doctor before starting a walking program. People who have failed at more exotic and vigorous forms of exercise often succeed at walking because it is pleasurable, easy to fit into your lifestyle and has a low rate of injury.

You can walk with a friend or a group and chat to your heart's content, or quietly enjoy the scenery. Except for a good pair of shoes, no gear or memberships are required, and you may not even have to shower afterwards. (Use your discretion, please.)

Customize Your Walking Program
Everybody is different, so how fast and how far you should walk depends on your physical condition as well as your health and fitness goals. If you have been the proverbial couch potato for years, it may take awhile to achieve your walking goals.

Start walking briskly for 15 minutes a day at least three times a week, but preferably four or five times a week. Add two to five minutes a week until you are walking three or four miles in 45 to 60 minutes. That is about a 15-minute mile, or 4 mph.

If you find that too difficult, walk for shorter periods and build up more gradually. Be patient -- your strength and endurance will increase if you stick with it. People who are more fit at the start should set higher goals. You may want to aim for a more vigorous pace of 5 mph, a 12-minute mile.

Always start out with a warm-up. Five minutes of slow to moderate walking should do it. Leave time at the end for cooling down and stretching. Watch out for cars, bikes, potholes and other hazards. And unless you are a mall-walker, don't forget your sunscreen.

Reprinted with permission. This article originally ran at drkoop.com.

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