When you've started a walking program for fitness, don't expect to become fit overnight. Some experts say it takes a month of reconditioning to make up for each year of physical inactivity.

But don't get discouraged. You can systematically build your stamina and strength back to acceptable levels. No one can tell you just how far or how fast to walk, but you can determine your best pace and distance by experimenting. Experts recommend that you begin by walking for 20 minutes at least 4 or 5 times a week, at a comfortable pace. If that is too tiring, or too easy, reduce or lengthen your time accordingly. It takes about 20 minutes for your body to begin realizing the "training effects" of sustained exercise.

Some people who are very old or ill begin by walking for one or 2 minutes, resting a minute, and repeating the cycle until they begin to feel tired. Where you start isn't important - it's where you're going that counts.

As your condition improves, you should gradually increase your time and pace. After you have been walking for 20 minutes several days a week for 1 month, start walking for 30 minutes per outing. The speed at which you walk is less important than the time you devote to it.

The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you're too breathless to talk, you are going too fast.

The more often you walk, the faster you will improve. Three workouts a week are considered a "maintenance level" of exercise. More frequent walking workouts are required for swift improvement.

Related information Lifestyle changes: Exercise | Manage weight | Activity