Walking: just for the health of it: here's the workout for life

If you can put one foot in front of the other, you can walk. What's more, the world's easiest exercise is also one of the most effective ways of getting and staying in shape. Outdoor walking can produce invigorating energy, and at the same time provide your cardio system and your muscles with a terrific workout and calorie burn. Done consistently, it can positively affect your well-being, increasing preventive risk factors for disease and reducing stress. (It's also weatherproof: Just hop on a treadmill when rain or snow strikes.)

Walking has no prerequisite, regardless of your fitness level. However, these exercises and tips can definitely improve your potential to reap toning and metabolic benefits. So get ready to stride!

(1a) Check if your toes are pointing straight ahead. Strike the ground with your heel first, keeping the toes lifted without locking your knees.

(1b) Roll through your arches, pushing off the ball of your foot to propel your body forward.

(1c) Transfer your weight onto your other foot as you get ready to take your next step.

The exercises: Do the strengthening exercises below 2 to 4 times a week, either as part of your regular workout or as a warm-up for your walking program.

The walk: Divide your total walking time in half to determine when you should turn around.

Warm-up: Walk at a comfortable pace for 5 minutes.

Cool-down: Finish by stretching your lower-body muscles. Hold each stretch for 30 seconds without bouncing.

Frequency and duration: For health and fitness benefits, walk at least 3 to 6 days a week, varying the time and intensity of each session.

For starters: Begin with a brisk 15-minute walk. Add time in 5-minute increments until you can walk for 30 minutes. As you become more fit, elevate the intensity by following the weekly walk program.

Weekly walk program: During the week, you'll do 2 longer, lower-intensity walks and 2 shorter, higher-intensity walks using intervals. (See page 43.)

ROTATION LUNGE

(2a) Stand tall, with your feet separated hip-width apart and abs pulled in. Lift your arms to shoulder height, turning your palms forward. Take a stride's-length step forward with your right foot, bending both knees so your right knee aligns over your right ankle and your left knee approaches the floor, left heel lifted.

(2b) Keeping your torso centered and hips squared, rotate your torso to the right as far as you can while maintaining torso/hip alignment (shown). Rotate hack to center and push off your right foot, straightening both legs to return to starting position. Repeat the lunge with the other foot, rotating to the left. Continue to alternate for 10 to 15 reps (1 rep includes both legs) to complete 1 set. Work up to 2 or 3 sets.

Strengthens quadriceps, hamstrings, buttocks, calves and abs, particularly the obliques; increases torso and pelvis stability; increases strength of upper hips and inner thighs as stabilizers.

CALF AND SHIN BALANCERS

(3a) Stand tall with your feet slightly apart, hands on your hips, abs pulled in and spine in a neutral position. Keeping your body weight balanced evenly over your feet and your legs straight, rise up onto the balls of your feet. Lower and repeat 10 times.

(3b) Bend your arms to a 90-degree angle and walk forward on both heels, taking 20 steps, keeping the toes lifted. This completes 1 set. Repeat the entire sequence for 2 to 3 more sets.

Strengthens, stretches and balances the calf and shin muscles.

Sample weekly walk program

Monday: Long walk; moderate pace. Total: 60 minutes.

Tuesday: Shorter walk; faster pace with moderate intervals. After warming up, alternate 4 minutes of brisk walking with 2 minutes at a faster pace. Repeat 6 to 7 times. Total: 36 to 42 minutes.

Wednesday: Rest. (Alternatively, do strength training or yoga.)

Thursday: Repeat Monday's schedule.

Friday: Shorter walk with high-intensity intervals: After warming up, alternate 3 minutes of brisk walking with 1 minute of walking as fast as you can; repeat 6 times. Finish with 10 minutes of brisk walking. Total: 34 minutes.

Saturday: Repeat Tuesday's schedule (optional).

Sunday: Complete rest.

walking tips to improve your efficiency and comfort

DO swing your arms naturally forward and back in opposition to your legs, Increase speed and intensity by bending your elbows at a 90-degree angle by your sides, forearms parallel and hands in loose fists. As you walk, drive the elbows back and behind you, then back up to rib-cage level; this will propel you forward at a faster pace.

DON'T let your torso slouch or lean backward or pump your arms too high (shown); this can affect the stability of your pelvis, shorten your stride or cause your hips to rotate, Do keep the torso erect, swing arms up to hip height, and keep shoulders and hips squared as you stride.

DON'T swing your arms across your body's midline as you stride (shown); this can slow you down and affect your walking biomechanics as well, causing you to rotate your torso and sway your hips. Do keep your arms pumping forward and back alongside your torso,