For a free, easy, and convenient workout, you can't beat walking. Walking is easy on your body—no high-impact strain on muscles and joints. It's easy on your wallet. All you need is a decent pair of shoes, an open space, and a half-hour or so each day. Best of all, you can get real results simply by putting one foot in front of the other. According to the American Heart Association®, a basic walking program can help reduce bad cholesterol (LDL) levels, lower your blood pressure, and reduce your risk of heart disease and stroke.

Get started!
You can make walking a part of your exercise program today by following these recommendations from the American Council on Exercise (ACE):

• Warm up first, and don't forget to stretch.
• Wear comfortable, loose-fitting clothes. Gym shoes made for walking are best.
• Start with a five-minute stroll and gradually increase your distance.
• Walk at a comfortable pace.
• Swing your arms naturally for maximum circulation.
• Keep track of your progress.

Now step it up.
Once you've started a walking program, you can up the benefits by adding variety. Try one of the following activities for a bigger fitness boost—plus a little something different to help maintain your interest and enjoyment.

Do some intervals:
After your warm-up walk, pick up the pace and walk as fast as you can for a short interval. Make sure you increase only your pace—the number of steps you take per minute, not your stride (how far you extend your leg for each step). Walk briskly for a few minutes then slow to your normal pace for a few minutes. Keep alternating until you're ready to cool down.

Trek uphill:
Switch your route a couple of days a week to one that includes a few hills. Or set your treadmill on an incline. Be sure to take it easy at first, so that your muscles, particularly your quadriceps and calves, can adjust to the increased demands of walking uphill.

Go offroad:
Hiking offers the chance to enjoy some lovely scenery as well as different terrain to challenge your muscles. For the most part, hiking is just like walking. Of course, it helps to wear the right kind of footwear, and it's always wise to bring a friend, for safety and good company.

Walk in reverse:
Walking backward is an easy way to add variety and work new muscle combinations. Your best bet is to reverse-walk on a treadmill. If you want to try walking backward outside, do it with a partner (or "spotter") who can keep you going in the right direction.

Try Nordic:
This new walking workout is gaining popularity in the United States. Nordic walking is a lot like cross-country skiing, only without the skis, using specially designed poles to help you along. Nordic walking is said to expend more energy and work the upper body along with the legs. Look for Nordic walking equipment at your local sporting goods store and ask one of the experts there to tell you more.