Start Walking For Exercise.

Walking is an exercise thats not only great for the heart, but improves your circulation as well as contributes towards losing weight. Here are some ways to start a walking program.This is my favorite exercise and I have slowly gone from 20 min to 1 hour +

Set your expectations reasonably. If you have been sedentary for a long period of time, you will want to start out slow and go only a short distance.

Find a good place to walk. Many times you can just walk around your block, but what do you do if the terrain is too steep, curvy, or just isn't what you're looking for? There are some easy solutions. You can go to your nearest high school; many schools allow town residents to walk the track when not being used. Take your car to a park if it's too far away to walk; parks are often flat and very peaceful.

Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile around should be perfect.

Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come later. Set a time. When you first start walking, decide how many minutes you will walk.

Choose a length of time you know you can make. Do not worry about how short that period is. Just keep moving until you reach it. 2-5 minutes each day is a good start. That time will increase from week to week. Increase your time.

Each walk, increase your walking time by thirty seconds to one minute until you are able to sustain a 10 minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, the increases may take a bit longer; however, try to increase your time by 5 minutes each week. Work on speed and difficulty

. After you are able to walk 45 minutes a day, you can work on speed and difficulty. Try moving off of the oval and onto the city streets: You will encounter hills and declines, and that will increase the difficulty of your walk.

Try interval training. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.

Swing your arms as you walk. In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, you should participate in some light stretching.

Walk with a good posture. Stand completely straight, put your shoulders back, and take long strides.

Try to walk no less than 3 times per week. Walking 7 days a week for more than a few miles is too much. On weekends or holidays, try to increase your walking time to an hour or more.

On some walks, try interval training by walking much faster for 30 to 60 seconds, then going back to your normal speed.

Be sure to make notes about your walk: note your route, the weather; homes you appreciated; animals, wildlife or plant life you observed; and the thoughts and feelings you experienced. Keep them in a log along with your maximum heart rate, target heart rate, and the most time you've spent on a walk.

Try using an iPod or other MP3 player to add entertainment to the walk. Books on tape make the walk go by faster and you may want to walk longer.

Walking may cause cramps. If a cramp occurs, place your hands on your head and begin breathing through your nose and out your mouth at a slow steady rate.

Be sure to bring a water bottle with you.

If you drive, park your car a block or two away from where you live, that way you have to walk to or coming back. Wear comfortable clothing and sturdy, supportive athletic shoes.

Walking is a very good stress management technique in addition to being good exercise. If you practice active abdominal breathing during each step, you will benefit even more

Drink water during walks of ten minutes or more whether you feel thirsty or not. (Yes, this applies to cold weather and warm weather.)

Good, comfortable walking shoes or sneakers and thick socks. If you have thin socks you may get blisters.

A cellphone for emergencies. A whistle to call for help should you run into trouble of the criminal type.

A hat and sunblock on sunny days.

Consult your doctor before you start any exercise. Happy walking :)