Walking is the healthiest, easiest activity for most adults. Any type of walking has health benefits — take a leisurely stroll, circle the block with your dog, get in some extra steps by using the stairs, or go for a fast-paced power walk — whatever works best for you. To get the most from your activity, put a little technique into your walking:

• Warm up at the start and finish. Begin at a slow, easy pace for five minutes and finish the same way to help keep muscles from knotting up.
• Walk tall. Keep your head up and your chin level; look at the path 10 or 20 feet ahead, not down at the ground.
• Keep your stomach muscles firm but not overly tight, and tuck in your behind, so you maintain a natural curve in your lower back. Good posture can help prevent muscle tightness in the low back, buttocks, and legs.
• Walk faster by taking quicker, smaller steps, not by lengthening your stride. Over-striding can cause the feet to strike hard and lead to shin pain.
• Land on your heel with each step, smoothly roll your foot from heel to toe, and then push off with your toes. Think about displaying the bottom of your shoe with each step.
• Bend your arms at a 90-degree angle so they swing comfortably. Keep your elbows close to your body.
• Hold off on hand weights. When used while walking, they can increase blood pressure and may contribute to joint injury.
• Consider walking poles. They may look a bit odd, but these ski pole-like devices can give you more stability on uneven trails. When used vigorously, they can get your arms, chest, and shoulders into the action and enhance your total workout.
• Try bursts of speed — challenge yourself to walk as fast as you can until you reach a certain mailbox, telephone pole, or other landmark.
• Vary your routine over time, as your body adapts to consistent walking. Try new routes, walk with a different person, go solo, speed up, slow down, choose a flat route, take a hilly route. Tip for climbing hills: Maintain your good walking posture, while tilting your body slightly forward into the hill.

Walk to Achieve a Goal

Walking can provide all the benefits of jogging, without the added stress on your joints.

• To maintain health: Walk 30 minutes a day, most days a week, at a pace that lets you talk comfortably.
• To lose weight: Walk 45-60 minutes a day, at a pace that permits you to talk with effort.
• To receive cardiovascular benefits: Walk at a very fast pace for 20 minutes, three or four days a week — breathing hard but not gasping.

Your walking time can be completed all at once, or in several sessions throughout the day. If you're out of shape or new to exercising, ease in to your walking routine. Check with your doctor before starting any new exercise program.