Put your right leg out, put your right leg in, put your left leg out, put your left leg in, but keep that chin up, hips forward, and shoulders back

If you are convinced enough that walking helps you sleep, think, and learn better, and that it reduces depression and stress and increases energy, then you're all set for the next step.

• For starters, just walk 10-25 minutes a day, slowly building up to the half-hour mark.
• Walk non-stop at a brisk, steady pace. Fifteen to 20 minutes per mile is a strong beginner's stride.
• Maintain a moderately elevated heart rate. You should be able to talk and hum a tune.
• Let your stride find its own natural length. Big strides can stress your calf muscles and hyperextend your knees. Let your leg motion be smooth and natural with the heel striking first. Push off with your toes at the end of each step.
• Let your hips move naturally, allowing some rotation from front to back.
• Let your arms swing, as long as it is comfortable, to burn more calories and exercise the upper body muscles.
• Walk up-hill to enhance your workout.
• Focus on gradually increasing your distance rather than your speed.
• Invest in shoes specifically made for walking, with flexibility and a perfect fit. Wrong shoes can create shin and heel pain, knee strain, blisters and other problems.
• For more fun, walk with a friend or take different routes each day.
• Walk tall, looking forward.
• Keep your head up and shoulders back.
• Keep your elbows slightly bent.
• Stretch after five to ten minutes or at the end of your walk. You'll find warmed up muscles stretch more easily and safely. Stretching pays off in speed, grace, and less risk of soreness and injury

• Slouch.
• Sashay your hips.
• Arch your lower back.
• Swing your arms like a windmill.
• Flap your elbows like a chicken.

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