If you’re overweight and considering starting an exercise program, walking is a terrific option. You can do it anytime, anywhere, and, except for a good pair of shoes, it’s completely free. Not only will it help you lose weight, it also helps keeps your heart, lungs, and leg muscles strong and healthy.

 

To get you started, here are some tips from the Weight-control Information Network:

 

1.      When you begin, walk for 5 minutes each day. In your second week, walk for 8 minutes each day. When you think you’re ready, boost your walking time to 11 minutes each day you walk.

2.      As you continue over time, slowly increase the amount of time you’re walking.

3.      Make sure you have a comfortable pair of shoes that offer good support, and replace them when they start to show signs of wear.

 

To stick with walking, make sure it’s fun. Change your route, or try walking in a shopping mall or local park. You can even take a friend with you—and if a friend is counting on you, you’re more likely to keep your walking date.