There is good news. Evidence shows that physical activity, such as walking, can produce health benefits. Walking is simple, convenient and low cost and is the most popular physical activity. Walking also improves community involvement and neighborhood cohesion. Sedentary people can improve their health and well-being with regular walking each day. Ideally, adults should engage in moderate-intensity physical activities such as walking for at least 30 minutes on five or more days of the week. However, rather than blocking off a large portion of one's day, 10 minutes of walking at lunch and another 20 minutes after dinner, for example, is all it takes. Making the commitment to take a walk every day is more important than the intensity or duration of each walk.

Additional good news is that it is never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you have been inactive, research shows that starting a more active lifestyle now through regular, moderate-intensity activity, such as walking, can make you healthier and improve your quality of life.

A Walk a Day

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies.

An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

The evidence is more convincing than ever: people of all ages who are generally not active can improve their health through walking. A regular walking program can help you:

• Maintain a healthy body weight
• Have higher levels of self-esteem and self-confidence
• Maintain lean muscle
• Reduce blood cholesterol
• Increase cardiovascular endurance
• Boost bone strength and prevent osteoporosis
• Control high blood pressure
• Reduce risk for type 2 diabetes, heart disease and certain types of cancer
• Reduce symptoms of depression and anxiety
• Reduce the pain and joint swelling that accompanies arthritis
• Experience overall feelings of well-being and good health

Not enough time? Start by walking 10 minutes a day and gradually work your way up to 30 minutes.

Can’t get motivated? Plan ahead. Make walking a regular part of your schedule. Invite a friend to walk with you regularly. Join a group, such as a hiking or walking club.

No place to be active? Look around your community for inexpensive, convenient places for walking such as trails, parks and community tracks.

No athletic skills? Walking requires no new athletic skills. You do not need to be particularly athletic to walk.

Get ready

A walking program is simple to start. All you need are comfortable clothes and shoes. Layer loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get moving

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

• Walk short distances
  Begin with a five-minute stroll and gradually increase your distance.
• Forget about speed
  Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
• Swing your arms naturally
  Breathe deeply. If you can't catch your breath, slow down or avoid hills.
• Be sure you can talk while walking
  If you can't converse, you are walking too fast.

Get fit!

Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. However, if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress. Many experts recommend that you walk a minimum of 20 minutes a day. However, there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

For those who are so inclined, walking at slightly higher intensities for longer periods can bring about even greater health benefits.

Hiking - What to pack and how

Choosing what you should take with you will depend a lot on where you're walking and how long it will take. However, there are a few items that are always sensible to bring:

• Good walking shoes, preferably ones that have been worn already. Hiking boots should offer some protection against ankle sprains. Blisters may often be avoided by wearing sock liners.
• Waterproof clothing, and extra layers for warmth. Weather can change unexpectedly in many places.
• Water. Dehydration can be a serious problem, particularly at high altitudes. In conditions of low humidity, sweat evaporates so quickly that you may never notice it. A lot of water is also lost through breathing.
• A map and compass, even if you think you know the route. You never know if you're going to become separated from your party or lose the route, particularly if there is no trail.
• Adequate food. Undernourishment can impair a hiker's judgment and decision-making capabilities.

When packing a backpack, try to place the center of gravity around your upper back. An excessively low center of gravity will impede your agility, but an excessively high one will make you vulnerable to toppling if you begin to lose your balance.

For more information, see the American Council on Exercise at www.acefitness.org