In the last BodyWise column, I set you all a goal of adding at least 30 minutes of physical activity to your schedule at least three days each week.

So how are you doing? It shouldn't be too difficult to find 90 minutes or so each week that you can devote to the most important person in your life -- you. And because exercise, or physical activity is so important to our quality of life, we're going to continue discussing it this week.

More specifically, I am going to suggest to all my readers, especially the inactive ones, that you start a walking programme. I know you've all heard this before, but walking is an excellent form of exercise! Walking is the least expensive form of exercise, requiring only a good pair of sneakers and some comfortable clothes, so anyone (barring physical limitations) can do it.

Walking is the easiest aerobic-conditioning activity and is often preferred over others because of its low injury rate, relative simplicity and adaptability to busy schedules.

Here are several other benefits of walking to help encourage you to get started: Walking strengthens the hips, quadriceps (large muscles in the front of the thighs), hamstrings (large muscles in the back of the thighs) and gluteus muscles (buttocks).

Walking is a weight-bearing activity and thereby helps prevent osteoporosis.

Research has show that walking regularly may help lower blood pressure.

Studies have shown that elderly men can live longer by walking two or more miles each day.

Research has also shown that women can cut their risk of heart disease by more than a third by walking briskly for three hours per week.

Walking, along with other forms of exercise, is an excellent way to relieve tension and reduce stress levels.

If you are just beginning an exercise programme, it is important to start gradually, especially if you are currently overweight or have any other health concerns.

Start with 15 to 20 minutes (about one mile depending on pace) on fairly flat terrain. Once you can do this comfortably, gradually increase the duration of your walks, adding a few extra minutes each time you walk over the course of several weeks.

When you can comfortably walk several miles over flat terrain, you should change your route to cover variable terrain, including some slight hills to increase the difficulty level.

Also, over the course of your walking programme, you should gradually work on increasing your speed in order to raise the intensity level or your walk.

However, keep in mind that you should work on increasing the intensity of your walks slowly, and with one variable at a time. In other words, don't try new hills while walking a faster pace and going for ten extra minutes all in one week.

Work on increasing your duration first, then try making the terrain slightly more difficult and when you are ready, work on your speed. The important thing is to go at your own pace, listen to your body and don't overdo it.

As a general rule, achieving acceptable fitness will require at least 20 minutes (preferably 30 minutes or more) of fast-paced, flat-ground walking or slightly slower variable-terrain walking on most days of the week.

Out-of shape beginners should allow 36 to 48 hours rest in between sessions in order to prevent injury, but should walk at least three days each week, gradually building up to five days per week and increasing duration up to 60 minutes on at least some of your walks each week.

That should give you all the information you need to work on your next goal: GOAL NUMBER FOUR: Using the above recommendations, develop a walking programme for yourself that fits your schedule, and get started.

You should be well on your way to improving your health and quality of life by now! You should be drinking plenty of water, you have evaluated your health and if necessary sought out your doctor's advice for starting an exercise programme, you have been working on being more physically active each week, and now you are going to start a walking programme.

Keep up the good work; you are on a roll. You can do it. You are well on your way to becoming BodyWise.