Walking for fitness: How to trim your waistline, improve your health

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. It's one of your body's most natural forms of exercise. It's safe, simple and doesn't require a lot of practice, and the health benefits are many. Here's what you need to know to get started.

Benefits of walking

Walking for fitness can help you achieve a number of important health benefits. For example, you can:

• Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that contributes to heart disease.
• Manage your blood pressure. If you already have high blood pressure, walking can help reduce it.
• Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you're female, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).
• Manage your diabetes. If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.
• Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
• Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.
• Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.

Prepare yourself before each walking session

Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.

Wear walking shoes and comfortable, protective clothing
Before you set out, be sure to select comfortable footwear. Also dress in loose-fitting, comfortable clothing and in layers if you need to adjust to the temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Getting started: Design a program that works for you

To help ensure your success:

Start slow and easy
If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far as or as fast as you comfortably can. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of three to five minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 minutes of walking five days each week.

Proper walking technique

Proper walking technique

Walk smoothly. As you walk forward, roll your foot from heel to toe. Avoid crashing your heel to the ground.

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Stay motivated: Set goals, have fun and stay in the game

Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:

• Set performance goals. People who can stick with a new behavior for six months usually make it a habit.
• 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 several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.

Your destination? Better health

Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.

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Sample 10-week walking schedule for beginners