Tweet

Recent studies found that women who aimed for 10,000 steps per day lost weight-without any formal exercise. But how easy is it to take 10,000 steps - or about five miles - in a day?

You could be a stay-at-home mom or you could be a career woman. Whatever the case, the key is to get off that chair and start walking. You could move from your desk to the Xerox machine. Or you could be running after your hyperactive twin boys! Just getting clued in to this idea that 10, 000 steps are needed every day is a great beginning. And now all you need to do is to walk your way to fitness and good health.

Flex time

A few simple stretches at the end of your walk will keep your muscles flexible and help prevent injury. Hold for 30 seconds, then repeat on the other side.

1. Drop your right arm behind your head. With your left hand, reach up and grab your right elbow. Pull gently.

2. Stand straight with your shoulders back. Bend your leg at the knee. Hold your raised foot with your opposite hand, pulling it toward your buttocks.

3. Take a small step forward with your left foot and straighten your leg; bend your back leg. Lift the toes of your left foot. Lean forward, as you sit back on your bent leg.

4. GA_googleFillSlot("sitagitarectanglebottom");

   Take a step forward and bend your knee, keeping your opposite heel on the ground.

The Right Moves:

It`s true that your chances of getting injured while walking are slim (provided that you stretch), but do keep a few things in mind.

• Walk with your back straight and shoulders back.

• Focus on quick, rather than longer strides.

• Bend your arms 90 degrees at the elbow.

• Aim for a compact arm swing - your arms should trace an arch from your waistband up to about chest height.

• And really push off with your toes at the end of each step.

• Shin problems develop when you put on too much mileage too soon. If you feel pain, slow down. Pain in the knees and lower back can result from a lack of flexibility.

Sole Searching You need good supportive shoes when going on long walks. Find a shoe that is comfortable and something that does not bite or pinch. A good walking shoe should have a low, rounded heel, a flexible forefoot, a firm arch and adequate cushioning.