One Step at a Time

Answers to four questions about walking for fitness

You've thought about taking up Pilates but don't want to invest in the equipment. And you considered joining a gym, but you're not sure how to use the machines properly. Never fear. There's an exercise nearly everyone can do. It doesn't require any complicated equipment and you already know the basics-after all, you've been doing it since you were a toddler. Can you guess what it is? It's walking, and it may be the perfect form of exercise.

"Walking is a great workout," says Cedric Bryant, chief science officer for the American Council on Exercise (ACE). "It's a skill we all have, so there's no learning curve, and it's safe and effective."

Here, we answer four questions to get you started on a walking program.

Q: I'm very busy. How can I fit a daily walk into my schedule?

A: First, it may help to understand just how important exercise is to your health. Not only does regular exercise help you maintain a healthy weight, it also helps keep your heart healthy, releases stress, helps you to sleep better, and reduces your risk of diabetes and certain types of cancer, among other things.

With that in mind, it may be easier to fit a daily walk into your schedule. But don't just try to remember. Write it in your calendar. And when someone asks you to do something during that time, tell them you're booked-because you are.

If devoting 30 minutes is too much to begin with, break it up into three 10-minute chunks and build from there.

Q: How can I fit more steps into my regular routine?

A: The walking you do throughout the day counts toward your daily total, too. Making an effort to take a few more steps here and there can go a long way.

First, get a pedometer, a device that counts your steps. The moment you clip it onto your belt, you'll be motivated to walk more. Then, look for opportunities throughout the day to up your step count.

You've probably already heard tips such as parking farther away from your destination and taking the stairs instead of the elevator, but consider other ideas as well. Walk to your co-worker's desk instead of sending an e-mail. When meeting a friend for coffee, get her to go for a walk around the building instead of sitting inside. Unload the dishwasher one or two pieces at a time.

Q: How can I prevent injury?

A: Warming up is a good idea before doing any type of exercise. Bryant recommends starting with five minutes of simple leg lifts or arm circles, or walking slowly to ready your body for exercise. And after your walk, don't forget to cool down. Bryant recommends stretching as an effective cool-down. Plus, it builds flexibility.

The clothing you wear is also important. Wear comfortable clothes that help regulate your body temperature to avoid overheating, and invest in proper footwear.

"Get a pair of shoes that provides good support, plenty of cushioning and a wide enough toe box," Bryant says. "A cross-training shoe should work well." And replace them as soon as they wear out. Walking shoes should only last nine to 12 months, depending on use, according to Bryant. Don't wait too long to replace yours.

Q: What can I do about being sore after a walk?

A: Any exercise may cause soreness, usually within 24 to 48 hours, according to ACE. Studies have found that a range of therapies can help, including applying ice to the affected area, stretching and taking nonsteroidal, anti-inflammatory drugs. Massage to relax the muscles is also effective, and can help prevent injury. It also makes for a nice reward for all the hard work you're doing to stay healthy. -By Shelley Flannery