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Fitness Walking by Gregory Florez, First Fitness Walking has to be the most fundamental human fitness activity. Walking offers distinct fitness benefits no matter what shape you're in: A walking program is convenient and easy to start. You can do it almost anywhere. All you need is decent shoes. If you're not very fit, start slow and don't go far. Build up speed and distance gradually. (If you suffer risk factors for heart disease like high blood pressure or chest pain, talk to your doctor first.) It burns calories and helps to keep your weight down. When you begin, walk slowly enough so you can talk at the same time. Walk at least 30 minutes a day, which studies show, may decrease your risk of dying before your time. If you can't walk 30 minutes all at once, break it up into several segments over the day. When walking: Maintain an erect posture with your head up. Look straight ahead. Keep shoulders relaxed. Let your arms swing naturally. Breathe comfortably. As you build up endurance, do your walks at a faster pace and cover some hills in your excursions. Stroll regularly to reap walking's proven benefits: lower blood pressure, better bone strength and reduced cholesterol