In the first of our four-part fitness programme, find out why walking beats other forms of exercise hands-down for convenience, simplicity and all around benefits

It sounds too good to be true: a natural activity that you can do anytime, anywhere; an exercise that boosts your cardiovascular fitness, helps maintain weight loss and improves your posture. No wonder walking is one of the most popular fitness activities in the UK. Londoners alone spend 81 hours a year walking, and women make 30 per cent of their trips on foot compared to 25 per cent of men’s outings. Besides being a popular pastime, walking has spectacular health benefits. A recent study led by The National Institute of Health in America found that walking for 30 minutes a day, if combined with a healthy eating plan, could halve the risk of developing Type 2 diabetes.

In addition to the fact that walking may help stave off certain diseases, this type of exercise works the major muscle groups in your legs and bum and will improve your circulation. And as iVillage fitness expert Josh Salzmann points out, because it’s low impact it is also is easy on your joints.

Walking is also a weight bearing activity, which means it helps strengthen your bones and can prevent diseases like osteoporosis. Salzmann adds that, if you engage your abdominal muscles during your walking workout, you will train your body to stay in an upright and aligned position and improve your long-term posture.

A good walking stance is important. Salzmann suggests you pull your tummy button in towards the spine, keeping your neck long and your chin slightly down so your back remains straight. Hold your arms at a 90-degree angle and gently pump them back and forth with each step. As you walk, make sure you gently place your heel on the ground, then roll forward onto your toes, instead of pounding or trudging with every step. Open up your stride and look ahead. If you wear a Walkman, keep the volume low so you can hear traffic and other people approaching you.

The last thing you’ll need before starting your walking programme is a good pair of trainers. Running shoes are adequate, but most experts recommend buying a walking-specific trainer if this is going to be your primary form of exercise. Look for one with proper arch support and cushioning, and make sure the shoe doesn’t come too far up on your Achilles heel – ideally, you need to be able to flex and move your ankle. Before using any pair of shoes for long distance walking, Salzmann recommends wearing them around the house or garden to break them in. If you get blisters on your first walk you may be tempted to give up before you’ve started.

When beginning your programme, aim for 30 minutes of walking at least three times a week. Go for shorter, more intense walks rather than long, leisurely strolls if improved fitness and maximum calorific expenditure are your goals. During your walks, you should be comfortably uncomfortable – or in other words, you should be able to carry on a conversation with someone. The best workouts are those where you feel like you’re working hard but aren’t gasping for breath.

Start with the following routine and see how it goes. Feel free to increase the number of times you walk or the duration of your workout if you feel up to it. If you’re really short on time, you can break up your walking sessions into three, 10-minute bits. However, these shorter spurts of exercise aren’t ideal because you’re not stressing your cardiovascular and muscular systems in the same way as the 30-minute session. No matter how you design your walking routine, make sure you rest for at least two to three days during the week, especially if you haven’t been exercising recently.

Before and after your walk, Salzmann recommends including a three- to five-minute warm-up and cool-down consisting of calf, quad, ankle and hamstring stretches. Allow yourself at least three minutes of easy walking when you start, then slowly build up to a higher intensity so you don’t strain or injure yourself. Now, try our sample weekly workout plan.

Monday: Walk for 30 minutes
Tuesday: Rest
Wednesday: Walk for 30 minutes
Thursday: Rest
Friday: Walk for 30 minutes
Saturday: Rest
Sunday: Choose another exercise besides walking. Cross training – or varying the kind of workouts you do – can actually help you reach your weight-loss goals and constantly ensure that your muscles work to their maximum capacity. Feel free to mix and match other fitness activities into your workout throughout the week.

Good luck.

Check out our week 2 series on interval training for your next walking workout.