Walking is really good gentle exercise

Becoming more active in your every day life is the key to good health and will reduce the risk of heart problems.

Why not try a walking programme, it's is a great way to start exercising.

Rosemary Conley, health and fitness expert, has designed a special walking programme with varying levels of fitness, to encourage a more active life.

Level 1: Health Walk

• Make sure that your heel strikes the ground first.
• Let your arms swing naturally at your side.
• Maintain a good posture.

Level 2 : Fitness Walk

• Walk with a more purposeful stride, heel down first with toes high.
• Create a strong push-off from the back foot.
• Elbows are bent and fingers loosely curled.
• Lean slightly forward from the hip.

Weeks 1 and 2

• Exercise 2 - 3 times per week.
• Start off with Health Walk (Level 1) for 10 mins.
  Try not to stop and admire the view.
  

Weeks 3 and 4

• Exercise 2 - 3 times per week.
• Start off with Health Walk (Level 1).
• Time yourself on your outward journey for 10 mins.
• On the return journey, use short bursts of Fitness Walk (Level 2) so that it takes less than 10 mins.

Weeks 5 and 6

• Exercise 3 - 4 times per week.
• Time yourself on your outward journeys at 12 mins.
• On the first return journey, record your time and try to keep improving on it.
• The return journey should be predominantly Fitness Walking now.

Weeks 7 and 8

• Exercise 4 - 5 times per week.
• Time outward journey at 15 mins.
• Prolong the periods you use the Fitness Walk.
• On return journey, use the Fitness Walking all the way home.

Weeks 9 and beyond

• Exercise 5 times per week.
• You should now be capable of 30 mins of continuous walking using the Fitness Walk.
• If time is short, 2 bouts of 15 mins are just as beneficial.

• Always walk more slowly for the first few minutes to warm up the muscles, including the heart.
• Gently roll your shoulders forward and back before you start to really stride out.
• Always slow down for the last couple of minutes and then stretch your legs.