Walking used to be our primary means of transportation. These days, it's increasingly used as a way to improve fitness. Here are some ways to make it even more enjoyable and effective:

• Stand straight and tall, with your head held high.
• Gradually work up to a brisk, steady pace and swing your arms.
• Talk while you walk - if you get too out of breath to talk, slow down a little.
• Avoid paved areas - walk on uneven surfaces such as grass or sand.
• Vary your walks - weave through the trees one day and include a hill the next.
• Wear absorbent socks.
• Wear good, comfortable shoes - they should be lightweight and flexible with enough arch support and cushioning for the bottoms of your feet, and made of materials like leather that let your feet breathe.
• Wear appropriate clothing - in cold weather, wear layers of clothing, so you can shed a layer at a time as you warm up.
• Wear a hat or visor to protect your head and face from the sun in hot weather.
• About 5 minutes before you stop walking, gradually slow down.
• When you're finished, do some easy stretches with your arms, legs and back.

Consider keeping a walking calendar. Write down the distance covered and minutes walked, so you can see your progress. If you walk at least 3 times a week and keep at it, you will automatically increase your distance and speed.