Walking is the easiest way to get fit because you already know how to do it. It's the least expensive activity because you only need to invest in quality walking shoes about every 500 miles. Plus it's a great way to relieve stress and boost feel good endorphins especially if you do it outside. Remember that getting direct sunlight reverses hormonal imbalances that lead to overeating and weight gain. Get started in 5 easy steps:

Choose Good Walking Shoes & Socks
According to the New Balance Walker's Handbook written by editors of Walking Magazine you should look for:

• A good fit with thumbnail-width between your longest toe and the end of the shoe. No slipping at the heel or pinching anywhere.
• A rocker shape and/or pronounced bend-up at the toe.
• A low rounded or beveled heel.
• A shoe that's easy to twist
• A very flexible forefoot that bends at the ball of the foot.
• A medial post or firm device under the heel on the inner side of the shoe

Wearing acrylic socks is your best bet for keeping feet dry and preventing blisters. You can also try Thorlo Women's Thin Cushion Walking Mini Crew Sock with padding specially designed for high impact, long distance walking.

Warm-up
To prevent injuries strengthen your hips, shins, ankles, and calves by performing 1 set of 10 of each of the following exercises before each walk:

• Ankle circles (10 in each direction)
• Toe raises
• Calf raises
• Trunk rotations
• Leg Swings (front to back)

Find Your Stride
Stand with feet hip width apart. Balance on your left leg as you raise your right knee to waist level (90 degrees). Set your right foot straight down. You will feel your left heel raise off the floor. That's your perfect stride. Start with pelvis in neutral position; abs tight and butt tucked under your hips. This prevents low back pain. Begin walking at a slow pace until you're warmed up. Then increase to the following recommendations.

How Fast & How Long to Walk
Walking Magazine editors devised a health and fitness pyramid with these easy to folow guidelines:

• Long term health: 30 minutes every day at a purposeful but comfortable pace.
• Weightloss: 45-60 minutes 5-7 days a week at a brisk "noticeable breathing but conversational" pace.
• Aerobic fitness: 20-60 minutes 3-5 days a week at a quick "very noticeable breathing but not panting or wheezing" pace.
• Athletic performance: 10-20 minutes 1-2 days a week at a fast "short bouts of heavy breathing" pace.

To go faster take quicker steps instead of lengthening your stride, which can increase low back injuries.

Stretch After Your Workout
Just 5-10 minutes after your walk can decrease soreness and increase range of motion which improves performance. Try this easy to follow stretch program.

Want to Walk Inside?
Try this awesome treadmill workout or a great walking video like:
Leslie Sansone - Walk & Firm Fat Burner 2 Mile In-Home Walking

Need to get motivated? Sign up for a walking event.