Walking is the easiest, safest and cheapest way to get some exercise. Experts recommend that we should all try to walk briskly for at least a half hour every day.

If you get bored with your routine, here are some tips to vary your walking workout.

• Get a pedometer and see how many steps you take every day. Aim for 3,000 and then work up to 5,000 in the course of your daily activities.
• If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.
• Swing your arms, moving them in opposition to your legs - i.e., swing your right arm forward as you step forward with your left leg. Keep your wrists straight, your hands unclenched, and elbows close to your sides. Vigorous arm pumping allows for a quicker pace, and provides a good workout for your upper body, too.
• Add some interval training - for example, speed up for a minute or two every five minutes; or alternate one fast mile with two slower miles.
• Choose varied terrains - walking on grass or gravel burns more calories than walking on a track. And walking on soft sand increases caloric expenditure by almost 50%, if you can keep up the pace.
• Use a walking stick, which is especially helpful for balance in older people. Or use trekking or ski poles, which will also work your arm and chest muscles. Look for them in sporting goods stores.
• Walk backward for a change - it's demanding, since it's a novel activity. Just be careful - choose a smooth surface and keep far away from traffic, trees, potholes, etc. - a deserted track is ideal. Start slowly to avoid muscle soreness - don't try to walk backward more than a quarter mile in the first week.

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Source:  Foundations of Wellness, UC Berkeley Wellness Letter. A dozen ways to improve your walking workouts.