Walking is one of the best and most enjoyable forms of exercise. It's easy, cost-effective, and best of all, it can be done in the great outdoors. 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.

A regular walking program can help reduce blood cholesterol, lower blood pressure, increase cardiovascular endurance, boost bone strength, burn calories and keep weight down. Moderate walking also improves digestion, aids in sleep, reduces stress, improves endurance and is good for managing lower-back pain, arthritis and diabetes. The benefits you can get from walking outside come on many levels.

Get Ready
A walking program is simple to start. All you need are comfortable walking shoes, layers of loose clothing and a water bottle. Some items that are not essential, but add to the walking experience are a heart rate monitor, discman, a training journal, and a pedometer.

Pedometers have been increasing in popularity as technology has revolutionized our lives. We want to know how far and how fast we are going. Some models are more sophisticated and will tell you calories burned and even download a log into your PC.

Every workout should begin with a brief warm-up and a few simple stretches. Start out walking at a slower pace (about 50% of target heart rate) for 5 - 10 minutes then you can proceed to stretch the major muscle groups. 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
Focus on good posture, keeping your head lifted and shoulders relaxed. Swing your arms naturally, and 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. Begin with short distances and work your way up.

Get Fit!
Walking is one fitness activity that allows you numerous options. If you are a beginner, make your walk less strenuous by limiting how fast and far you go. 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.

The best walking schedule is one that keeps you walking and keeps you fit!

Get Results!
You should experience increased endurance and leg strength within three to four weeks. As for a change in your body composition, it's a bit more involved. Regular exercise is 50 percent of the equation, a healthy diet is the other half. If you need help with the nutritional component, check out www.eDiets.com for a complete nutrition plan.