Eight-point plan to walk your way to fitness

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Eight-point plan

1. Fast, short steps will help you reach your daily step quota faster, so try to change the way you walk to reflect this.
2. Stride out with your head and shoulders relaxed, and pump your arms to work your heart and burn more calories.
3. Walk fast enough to work up a sweat, but not so fast that you haven't got enough breath to hold a conversation.
4. Walk on different kinds of surfaces. Uneven surfaces, such as woodland
or fields, will use different muscles, so you'll tone up faster. And if you walk up or downhill, you'll also burn flab faster.
5. Once you start to feel fitter, use small bottles of water as hand weights while you walk, these will help you burn an extra 200 calories per 30-minute session. It will also tone your arms, shoulders and back muscles.
6. Change one thing a day to ensure you stick to your walking routine. For instance, park the car three roads away from school when you pick up the kids, or walk up the stairs in the car park with the shopping instead of taking the lift.
7. Buy a pedometer to count the number of steps you take each day. Boots sell them from as little as £6.99.
8. Walking is every bit as aerobic as running or a conventional gym class, so make sure you warm up and cool down with some gentle stretches with each session. Take deep breaths to bring down your heart rate, and bend from the waist to ease out your spine.