What makes walking a workout? It depends on two things: pace and distance. Last week we gave you some exercises for warm-up before walking. Here are some ways to make your walking routine a productive workout.

• Walk at a steady pace that is brisk enough to make your heart beat faster and cause you to breathe more deeply. Don't stroll or shuffle.
• Hold your head erect and keep your back straight and your tummy flat.
• Point your toes straight ahead and swing your arms loosely at your sides.
• Land on the heel of your foot and roll forward to drive off the ball of the foot. Walking only on the ball of your foot, or in a flat-footed style, may cause fatigue and soreness.
• Take long, easy strides, but don't strain for distance.
• When walking up or down hills, or at a very rapid pace, lean forward slightly.
• Breathe deeply, with your mouth open if that is more comfortable.