EXERCISE: ALMOST EVERYONE CAN WALK

Walking is often the most convenient way to begin getting more exercise. Almost everyone can walk and you can start with a very gentle programme. If there is no convenient circular route for your home, just walk for half your alloted time before turning around and returning home again. Walking costs nothing and can be introduced gradually into anyone's daily activity. Best of all, perhaps, walking can reduce stress, because just the rhythm of putting one foot in front of the other is relaxing.

It is important to walk briskly enough to increase your heart rate. However, if you have been very sedentary or are overweight you may find that your heart rate is increased even when you are walking slowly. Do not be discouraged; just give yourself time.

Seven Ways To Walk More

• Get off your bus one stop early, or park a little way from the office, and walk the rest of the way to work.
• Use the stairs rather than the lift or escalator. Start off by walking down, and when your legs are stronger, start walking up as well.
• Don't use the car for short trips, such as going to the local shop or posting a letter.
• Fit a walk into your lunch hour.
• If you don't own a dog, offer to exercise a friend's dog.
• Encourage a routine of family walks during the weekend.
• Choose a time of day that rewards you. Some people like the early morning; others find they sleep better after an evening walk.

Safety
If you walking at night, walk facing the traffic and wear light-coloured clothing, preferably with reflective stripes.