Walking is a low-impact exercise with numerous health benefits. As one of your body’s most natural forms of exercise, it’s safe, simple, doesn’t require practice and can ease you into a higher level of fitness and health. Here’s more about why walking is good for you and how to get started with a walking program.

Getting Started
Remember to start slow and easy. If you’re a seasoned walker, keep doing what you’re doing. If you’ve been inactive or if you tire easily, it’s best to start slow. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes. Then, after a few weeks, gradually work your way up to 30-60 minutes of walking most days.

The good news is that walking -- even only a modest amount -- provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day, most days of the week. Here are some tips to stay motivated and achieve these benefits:  

• Set realistic goals. If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.
• Remember that you don’t need to do it all at once. Build walking into your schedule every day. For example, walk for 10 minutes on your lunch break.
• Track progress. Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked. Record these numbers in a walking journal or log them in a spreadsheet on your computer. Another option is to use an electronic device-- such as a pedometer-- to calculate time and distance for you.
• Make it fun. If you don’t like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
• Vary your routine. Plan different walking routes for variety. If you’re walking alone, be sure to tell someone which route you’re taking.

Benefits of Walking
Walking can help you achieve a number of important health benefits, including: 

1. Lower LDL cholesterol (the “bad” cholesterol)
2. Higher HDL cholesterol (the “good” cholesterol)
3. Lower blood pressure
4. Reduced risk of type 2 diabetes
5. Weight management
6. Improved mood
7. Increased strength and fitness