Walking: More Effective Than You Might Think By Rob Sharp

It's cheap, you can do it anywhere and you have a usefully instinctive knowledge of how to do it. Whether you are working off a belly acquired over Christmas or looking for a regular way to improve your health, putting one leg in front of the other is the way forward.

The NHS advises that walking 10,000 steps a day, or 5 miles, can give you a healthy heart and reduce your body fat. It's good for your circulation and lungs and can improve your cardiovascular fitness.

"We emphasize that to do walks close to your house, you need no special walking gear or shoes. Virtually anyone can do it," says Moira Halstead, promotions manager for Walking the Way to Health, a government organization that promotes healthy walking. "In financially strapped times like these, you can save money on petrol, gyms and buses and get fit in the process. Everyone can go at their own pace. Even the slowest walker can do it and not hold other people back, as might happen in other sports."

Walking boosts the activity of the muscles of our lower body and helps to build them up. It can also improve our bone density, because it is a weight-bearing activity. And as it is low impact, it does not place unnecessary strain on the joints, as running can.

Stride With Pride: The Benefits of Walking

• Walking improves your cardiovascular fitness, boosts your immune system and is good for your lungs. As a weight-bearing activity, it can help to improve bone density.
• It can help to prevent heart disease, diabetes, stroke, cancer and osteoporosis.
• Walking can improve your sense of well-being, boost your metabolism and help you to sleep better. It may help in cases of depression.
• It consumes a surprising amount of energy -- 30 minutes of brisk walking (5 mph) burns 200 calories.
• Most people walk about 4,500 steps in their average day. Increase that to 10,000 steps, and you'll feel the benefits. A pedometer is a great way to count your steps -- and will encourage you to walk a little farther to meet the target.