By Dr. Joseph Mercola
     with Rachael Droege

Most people know that exercise is good for them, yet fewer than one-third of U.S. adults get the recommended amount of exercise each day. What’s worse is that 40 percent are almost completely sedentary, which can lead to obesity, diabetes and high cholesterol.

One of the biggest obstacles facing someone who hasn’t exercised in some time is how to get started. The thought of starting an exercise program can be intimidating for those just starting out. Whenever patients ask me what kind of activity is best to get started, my answer is always the same: walking.

Walking is a wonderful way to start exercising. It is very low impact so it is easy on the joints, and humans have been getting exercise this way for thousands of years. Most people find it is simple and enjoyable to fit a walk into their day.

It is also one of the most cost effective ways to get exercise, as it does not require much training and the only equipment needed is a good pair of walking shoes. You can walk just about anywhere and you can do it anytime.

So what makes walking a workout? This depends on your initial fitness level. If you are starting out in poor shape, slow-paced walking will produce benefits, but if you are starting out in better condition, you will need to walk faster and/or farther to see any results. Regardless of your starting level, the more vigorous your walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to rise.

Studies have found that walking regularly over a long period of time can reduce your risk of stroke, diabetes and osteoporosis and is useful in treating arthritis, high blood pressure and even depression. Studies have even found that it burns the same amount of calories per hour as running, and it is not as strenuous on the body.

In addition to physical fitness, walking can also provide psychological benefits. Many walkers say they feel better, sleep better and have a better outlook overall after they start their walking program.

You should always do some light stretching before and after your walk. This will lessen your risk of injuries, keep muscle aches to a minimum and will improve your flexibility over time.

When you walk, it’s important to keep your head up, your back straight and your shoulders and arms relaxed. The length of your stride should be long but not uncomfortable, and make sure you are breathing deeply.

If you find that you are having trouble sticking with your program, consider keeping a daily walking log. Keeping track of the distance and time for each walk will give you an idea of where to set a goal to work toward. Another option is to walk with someone so the two of you can motivate each other and catch up on conversation at the same time.

My only concern with walking is that once you get in shape, you’ll need to walk for more than two hours to achieve significant health benefits. Once you reach that point, it may be wise to choose a more vigorous activity such as jogging or using an elliptical machine. But don’t let that stop you in the mean time--simply grab your walking shoes and head outside for a brisk walk.