Walking as a form of exercise is done by more people and has the highest compliance rate than any other exercise routine. Whether you’re a beginner or are already in great shape, adding walking to your routine benefits you both physically and mentally.

Walking is a great exercise for weight loss. Thirty minutes or more per day can yield great results. A 200-pound man will burn about 130 calories per mile. Walking burns about the same amount of calories per mile as running or jogging. It strengthens muscles and bones and can reduce the risk of developing osteoporosis. Since it is a form of aerobic exercise, when done on a regular basis, benefits include a lower heart rate, lower blood pressure, and an increase in the amount of blood your heart can pump. 

Walking shoes or cross-training shoes are ideal for walking. Shoes should be replaced when they are a year old or have more than 500 miles on them, whichever comes first. When you walk, keep your head up, don’t lean forward, and don’t take giant steps.   Drink a glass of water before, during, and after your walk.

Walking outside or on a treadmill will yield the same results. Start each session by stretching your calves, hamstrings, and quadriceps. Start at a slower pace and gradually work your way up to three to four miles an hour for 30 minutes or more. Beginners may start with a 10-minute walk at two to three miles per hour and gradually increase to 30 minutes or more per day. A pedometer is great for someone who wants to track progress and walks on his/her break or during lunch or for people who mall-walk. Try to maintain each walk for at least 10 minutes. On average, 2000 steps is the equivalent of one mile.