Getting involved in a walking program can produce remarkable results over time. Starting slowly and gradually building to a vigorous walk at least 30 minutes four or five times a week can improve muscle tone, ease stress, boost your energy level, and burn between 180 to 250 calories. Walking at a moderate pace for 30 to 60 minutes can build muscle, increase your metabolism, and burn stored fat. In fact, you burn more fat walking than running.

The first step is setting appropriate goals. "One of the most important aspects of developing a fitness plan is knowing why you want to become more fit," says Troester. "That may sound simple, but it requires a critical look at what you want and why."

Don't expect too much of yourself in the beginning and become discouraged. Also, don't start too quickly and risk soreness and injury. To enjoy the full benefits of walking, you must eventually be able to walk 20 minutes at a brisk pace without stopping. (A brisk pace will cover a mile in 15 minutes--that's four miles per hour.)

Buying good walking shoes is an important step. The ideal walking shoe should be stable from side to side, well cushioned, and feel good on your foot.

Don't forget to loosen up. Warming up exercises will help alleviate muscle stiffness and pulled muscles. Remember to stretch after you walk to decrease the buildup of lactic acid, the chemical byproduct that causes muscles to ache.

Everyone knows how to walk, right? Not necessarily. To get the most from your walking program, walk with your chin up and your shoulders slightly back. Walk so that the heel of your foot touches the ground first, then roll your weight forward. Swing your arms as you walk for additional exercise.

Those are the basics. Now it is up to you to make the decision to walk out the door and start down the path to a healthier, more relaxed you.

Take a walk
It's a great conditioner--It conditions your heart and lungs and increases the body's ability to use oxygen efficiently.

It acts as a protector--It helps reduce the risk of some health problems. It has been shown to reduce the risk of heart attack and stroke and some forms of cancer and osteoporosis while taking off fat and building muscle.

It's a joint saver--Walking can burn about as many calories as running, but delivers only one quarter of the jolt to your joints and muscles.

It relieves stress--Most walkers report they feel better, sleep better, and have a better outlook.

It's a winner--Walking has the lowest dropout rate of any form of exercise.

Don't overcompensate
You've just finished walking and you've calculated about how many calories you burned. Don't sabotage yourself by treating yourself to something that will wipe out the gains you've made in your fitness program.

It takes only one or two ounces of chips (about 300 calories) to negate an hour of walking. A Snickers candy bar is 280 calories and a can of soda is 150 calories. Kathy Mellen, registered dietitian with the UI Family Care Center's Counseling and Health Promotion Services, said a better alternative is a piece of fruit (60 calories for a small to medium piece of fresh fruit, 1/2 cup of canned or fresh fruit or fruit juice, or 1/4 cup of dried fruit).

A pound of fat
One pound of fat equals 3,500 calories. To lose one pound of body weight, you must cut your calorie intake and/or increase your physical activity to equal 3,500 calories. Walking is a great way to do this.