Power walking is an unrivaled aerobic conditioning activity. Its calorie burn and weight-loss potential are similar to that of a running programme, yet it's much easier on the body because there's about half the impact and wear and tear on your joints.

When you power walk, you generally move along at a fast pace of 7 to 10 kilometres (or 4.4 to 6.0 miles) an hour, covering 1.612 km (or one mile) in 10 to 13.6 minutes. Some researchers speculate that you burn one and a half to twice as many calories power walking as regular-paced walking because you cover a greater distance in the same amount of time. Power walking also tones your muscles—bum, thighs, hips, shoulders, upper back and abs—and makes you look slimmer.

You’ll probably see an increase in muscle tone and a decrease in body fat within six to eight weeks of adding one to three power walks per week into your overall walking and workout programme. Each power walk should last from 20 minutes to one hour, including a slower-paced warm-up and cool-down. Serious walkers and anyone who is keen on weight loss may want to do four to five power walks weekly.

Form is the key to getting the most from power walking. Review the following head-to-toe checklist before you walk and every 10 minutes during your walk. Besides making you look great, proper technique will help you move along faster with less effort and minimise your risk for injury:

• Head: Keep your head up and centered between your shoulders. Keep your chin up, and focus your eyes straight ahead. Your head and neck should 'float' above your shoulders in a relaxed, easy manner

• Shoulders: Keep them back and down (no slouching allowed). Don't allow them to round forward or creep up toward your ears
• Chest: Your chest should be naturally lifted, as if a string were attached to the centre, gently pulling it upward
• Arms: Your arms should be bent at slightly less than 90 degrees. Swing them back and forth -- not side to side -- like pendulums, and keep them close in to your body. At the top of the arm swing, your elbow will be level with your breastbone; at the bottom of the arm swing, your hand will brush your hip. Swing your arms briskly. Remember: In power walking, your feet follow your arms. In other words, you use your arms to propel your body forward
• Hands: Keep them loosely cupped. Pretend you're holding a butterfly that you don't want to escape but you also don't want to crush
• Abdominals: Lean forward slightly and flex your abs in toward your spine to help protect your lower back
• Hips: Because your stride is quick and linear, move your hips in a sort of exaggerated wiggle. Use your hips to propel you forward so that you walk at a fast speed. If you get looks on the street, revel in them
• Thighs: Take more steps per minute at your normal stride or at a slightly shorter-than-normal stride length. Straighten the front leg so that your knee is fairly straight from the moment you touch the ground until you are just about to swing forward with your other leg
• Feet: Imagine that you are walking along a tightrope. Each step should land squarely on the imaginary line directly in front of you. Land heel first, roll through the foot, and then push off firmly and vigorously. The rhythm of your arm swing should match your steps
• Breathing and heart rate: Your breathing will be deep and strong, but try to keep it regular and steady. Your heart will be pounding, but focus on staying relaxed

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