If you've been looking for a way to become more active, the solution could be as simple as putting one foot in front of the other. Walking is now the world's favorite exercise. And there are plenty of sound reasons why. 

Gone are the days when experts assumed that if you didn't follow a rigorous program for aerobic fitness you might just as well do nothing. According to the most recent research, the heart does benefit from moderate exercise, including walking, that's less strenuous than what's needed to be aerobically fit. In fact, there's no minimum amount -- or intensity -- of exercise that's profitable. Any level of walking can benefit your health. 

In one recent study of women who started walking three miles a day, even those who just strolled (at three miles an hour) raised their level of "good" cholesterol. The women who walked fast (five miles an hour) actually improved their aerobic fitness: that is, the ability of their hearts and lungs to use oxygen. Several other studies have shown that mild exercise, including walking, can protect men and women against heart disease -- and actually prolong their lives. 

How to Get Started. All you need is a pair of comfortable, lightweight walking shoes with a roomy toe area and flexible soles that have good traction but don't stick to the ground. Remember, easy does it, especially if you're not in shape. Try strolling with a co-worker during your lunch break. Or park or get off the bus or train a few blocks from work, and walk from there. Take the stairs instead of the elevator or escalator. Walk to the store instead of driving. 

Work up to a one-mile walk, three days a week. Then two miles. Then three. Start walking up hills -- and down. Eventually you might want to try to get the most out of walking by gearing up to "exercise walking." The goal is to cover more distance, more quickly, tune up the body and burn extra calories: 

• Start by warming up and stretching the leg muscles being strengthened.  
• Walk with good posture, with your chin tucked in, your head straight and your shoulders down, back and relaxed.  
• Tighten your stomach, tuck your pelvis under and avoid arching your back.  
• Your heel should strike first, forming a 45-degree angle with the ground.  
• Try pumping your arms, with your elbows bent at a 90-degree angle and your fists loosely clenched, instead of letting your arms swing freely at your sides.

Happy trails!

Six Reasons Why You Should Walk

Walking is simply one of the best exercises you can do. Why?

It's easy. You already know how -- no special training required.

It's safe. At a brisk pace (about 3-4 mph), walking can burn as many calories as running. But it's easier on your bones and joints and so is less likely than running or jogging to cause injuries.

It's cheap. Walking doesn't require any special equipment, except for comfortable, well-fitting shoes.

It's a weight manager. Walking helps increase the number of calories your body burns and also helps control your appetite. Note: Weight control helps prevent Type II, adult onset diabetes.

It's weight bearing. When you walk, whether it's around the block or up and down stairs, you're bearing the weight of your body. And weight-bearing exercise helps build bone mass, which prevents osteoporosis.

It's a lifesaver. Walking is an aerobic exercise, so it's good for your heart. It lowers blood pressure and reduces risk of heart disease as well as stroke and cancer.

And that's not all: Studies show walking gives you more energy, reduces stress, promotes better sleep, builds muscle, and reduces fat in your legs and abdomen.

How much should you walk?

Aim for a half-hour most days of the week. Recent research reported in Circulation showed that walking at least three miles per week reduced risk of heart disease by 10 percent. Short on time? The journal also reported that two 15-minute sessions of moderate exercise (like walking) are as beneficial as one 30-minute session.

Here's the Best Exercise of Them All! and Six Reasons Why You Should Walk reprinted with permission. Copyright 2002, Toptopics.com. Oakstone Wellness Publishing, 6801 Cahaba Valley Rd., Birmingham, AL 35242; (800) 871-9525. All rights reserved.

Healthy Trail Mix: Three Recipes

Trail mix is a great snack if you're on the go, providing energy and nutrition. Adding nuts and seeds to your trail mix ups the healthy fat content and provides you with protein to satiate you and keep you going.

Just put the ingredients in a container, give it a shake, divide into two portions, and bag it to go! Perfect for long outdoor walks. and don't forget your water bottle!

Provided courtesy of Marissa Ramirez, MPH-RD candidate at Hunter College, City University of New York.