Several weeks ago, I talked about identifying our attitudes towards exercise in order to improve them and get out there and get moving. The article stressed the importance of exercise to our health and quality of life, and explained that any activity added into our schedule will be of benefit.

This week I want to encourage you to take up a form of exercise that virtually all of us, barring physical limitations, can do -- walking! Walking is the oldest mode of transportation, and if we still had to rely on it to get around we would be less overweight as a society! Walking is the least expensive form of exercise, requiring very little equipment, from a minimum of a pair of comfortable sneakers and clothing to including a personal stereo, heart rate monitor and pedometer for those who want the toys.

There are many benefits to walking: Walking strengthens the hips, quadriceps (large muscles in the front of thighs), hamstrings (large muscles in the back of thighs) and gluteus muscles (buttocks).

Research suggests that walking may lower blood pressure.

Walking helps prevent osteoporosis, as it is a weight-bearing activity.

A recent study found that walking two or more miles each day helped elderly men live longer.

Other research has shown that women can cut their risk of heart disease by more than a third with the right type of exercise, including walking briskly for 3 hours per week.

As with any form of exercise, walking is a great way to relieve tension and reduce levels of stress.

The American College of Sports Medicine has made basic minimum recommendations to be factored into a walking programme: The exercise should be performed at least 3 to 5 days per week; for out of shape beginners, 36 to 48 hours rest should be allowed in between sessions in order to prevent injury.

The participant should walk for 20 to 60 minutes (not including warm-up and cool-down); beginners should start with 10 to 25 minutes and gradually increase their duration.

With any form of exercise, it is important to warm-up before and cool-down after working out. Walking is a relatively gentle activity, and therefore to warm up, all you have to do is start walking. After about 5 or 10 minutes at a slow to moderate pace, your heart rate will be elevated and you may start to break a sweat; at this point you can increase your speed to a quick but comfortable pace in order to maximise the benefits.

To walk properly and prevent injury, stand straight; your ears should be directly above your shoulders, which should be directly above your hips, which should be directly above your knees and ankles. Keep your head up, eyes looking forward and chin parallel to the ground. Relax your shoulders; do not hunch them up by your ears. Let your arms swing naturally with each step, with your arms bent to 90 degrees at the elbow. Keep your abdominal muscles firm and tuck your buttocks in. As your leg swings forward through each stride, the body will land on the heel; your ankle should be flexed with the toes pointing up. Each foot should land directly in front of the body, almost as if walking along a straight line. As your weight passes over the front leg, the back foot should roll forward and push off from the toes to begin the next step.

Before you end your walk, slow your pace down to allow your heart rate to decrease gradually back to normal. Be sure to stretch all your leg muscles at the end of your walk to improve flexibility and help prevent stiffness.

I am sure there are many resolution makers who have made starting an exercise programme one of their goals for 2000. There is really little excuse for not starting a walking programme, so use these guidelines and pointers to get yourself up and moving and start to become Body Wise!