Walking is a simple, flexible and cost-effective way to exercise. And it’s perfect for those who’ve been a little intimidated by workout programs in the past. Here are some tips to make your walking program a success:

1. Before you start walking regularly, talk to your doctor — especially if you have a health condition or have not exercised for some time.
2. Choose comfortable, supportive shoes — such as running, walking or cross-training shoes, or light hiking boots.
3. Before you stretch, walk briskly for 10 minutes to warm up your muscles and prepare them for stretching.
4. Maintain a brisk pace that gets your heart rate going but still allows you to talk comfortably.
5. Practice correct posture — head upright, arms bent and swinging as you stride.
6. Drink plenty of water before, during and after walking to cool your muscles and hydrate your body.
7. If you’re going for a long walk, include a cool-down period to reduce stress on your heart and muscles.

Source: American Council on Exercise, 2004.