Look down. You’ll see two of the best pieces of fitness equipment ever devised—your own feet! Walking is an easy way to be more active. Walking helps tone muscles, strengthen bones, burn calories, boost energy, and relieve depression and anxiety, and it may help reduce your risk for chronic illnesses, such as heart disease and type 2 diabetes. Becoming more fit and healthy can be as simple as putting one foot in front of the other.

How to Get Started
You can design a walking program that’s right for you, whether you’re just starting or a regular exerciser. Whatever your fitness level, it’s best to ease into a new walking routine. Going too far or too fast sets you up for stiff, sore muscles or joints.

Most people don’t need to check with their doctor first to start fitness walking at a beginner level. But you should talk with your doctor if you have any condition that might keep you from starting safely, such as heart trouble, asthma, joint problems, or pain or severe breathlessness with activity. Also talk with your doctor before launching a moderate or vigorous walking program if you have a chronic health problem or you’re a man older than age 40 or a woman older than age 50.

Before each walk, warm up: Stroll slowly for five minutes and then stretch gently. After your jaunt, cool down: Walk slowly for five minutes and then stretch again.

Advice for the Beginner
Start by making walking a habit. Schedule three to five walks per week.

Warm up for five minutes, then walk for five to 10 minutes—or more if you’re comfortable. Then cool down. Choose a leisurely pace. Stay at or below a pace where your heart rate and breathing increase but you can still carry on a conversation. This is called the “talk test.” This will probably be around 2 to 2˝ miles per hour, which is equal to walking a mile in 24 to 30 minutes.

Gradually challenge yourself by walking for longer, faster, or both. Every week, add three minutes to your walk. For example, if you did three 10-minute walks during week one, do three 13-minute walks during week two.

Move to a Moderate Pace
Continue increasing your time and pace gradually. Also increase the frequency of your walks to four and then five days a week.

A good long-term goal is to walk at a moderate intensity for at least 30 minutes a day on most days. “Moderate” means you’re breathing heavily but can still pass the talk test. As you get conditioned, you’ll need to pick up the pace to achieve this. Aim for a brisk pace of 4 miles per hour, equal to walking a mile in 15 minutes.

Increase the Intensity
Once you’ve mastered 30 continuous minutes at a brisk pace, strive to go longer and faster. Keep adding a few minutes to your walks every week, building up to 40- to 60-minute outings, and move those feet a bit faster.

Keep the increases gradual. More vigorous walking means greater risk for injuries. So push yourself, but do so wisely. Don’t walk vigorously more than five days per week because your body needs time to rest and repair.

Stay on Track
Keep a walking diary. This can help motivate you and show you how far you’ve come. Write specific, measurable, realistic goals, such as the days on which you’ll walk and the duration of each walk. Record what you actually do. Think how satisfying it will feel to see the numbers build from 10 minutes a day, three times a week, to 30 minutes a day, five times a week.

Now get out there and start hoofing it!

Step It Up with a Pedometer
According to a study in the November 2007 issue of the Journal of the American Medical Association, people tend to walk more if they wear a pedometer, set a goal for total daily steps, and keep a step diary. They typically add around 2,000 steps, or about 1 mile of walking, to their day. Overall, pedometer users increased their activity level by 27 percent.

Many sources have publicized the goal of walking 10,000 steps, or about 5 miles, every day for good health. That’s admirable, but it may not be realistic for beginners. Most adults take 4,000 to 6,000 steps during normal daily activity. Thirty more minutes of walking at 3 miles per hour will add about 3,000 steps.

To set your own goal, wear a pedometer all day for a few days to determine your daily steps. Then gradually increase your daily total.

Depending upon the features they offer, pedometers may cost $15 to $60. You’ll find them at local or online retailers that carry fitness or health items, such as sporting goods stores and drugstores.