Have you ever stopped to think how much walking you do every day? We take dozens of little walking trips just to do errands and daily chores. Walking in the moonlight can energize the spirit. It adds pleasure to our quality of life.

Walking can also improve fitness and trim your body. Take a brisk 30 to 40 minute walk at least three days a week. Aerobic walking increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and makes bones hard. If your pace is too slow, however, you will not get the aerobic benefits.

If you are out of shape, overweight, or older, begin your exercise program with walking, not jogging. Your aerobic pace will be much slower than a fitter person's. You need to exercise gently and rest, exercise gently and rest, over and over. Gradually you'll get fitter and your resting heart rate will decrease. Then your body will be ready to begin jogging, not before. If your goal is to lose fat, exercise for long periods of brisk walking. Duration and frequency are key factors.

If you walk at a fast pace over long distances, you need to wear good shoes with adequate cushioning. Overweight walkers should protect their feet, too. Walking ought to be comfortable. If your knees and hip joints are constantly uncomfortable at a brisk walking pace, you may do better with hiking, bicycling, or jogging.

Sudden demands on your muscles, like running up stairs, pedaling a bike, or lifting a heavy weight, may cause the muscles to burn. The burn indicates a build-up of lactic acid in those muscles. Slow walking is the best way to get rid of lactic acid. The more aerobically trained you are, the less you will feel the burn. This means you can exercise longer and harder before getting the burn.

Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout. Be sure to cool down for 10 to 15 minutes by strolling and stretching again. The American College of Sports Medicine recommends aerobic exercise done for a minimum of 20 minutes, three times a week at 60% of the maximum heart rate. Doing less than this will minimize your health benefits. Exercising 4 or more times a week will increase your health benefits.

Check with your healthcare provider before you start an exercise program. Chose activities that you enjoy, and that are readily accessible. To learn more, visit your local bookstore or library, or call your local YMCA or YWCA.

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