It is hard to find a more common place and popular physical activity as walking. Walking is an aerobic (cardio) exercise, the faster you walk the more rapidly your heart rate increases and the rhythm of walking sustains it.The steeper the walk the more strengthening the effect on your legs, walking is then a cardio and strength exercise (but not stretching this must be done separately).

If you cannot go outside to walk you can do it indoors on a treadmill or step machine. Walking is easier with a straight upright posture, focussing on your breathing as you walk can help  you stand straighter and walk faster.Walking up hills can give you a good cardio and strength workout but walking down hills is much harder on your feet, knees and even your back because of the gravity factor.

An effective walking exercise strategy is to walk faster and harder up hills but take it slow and easy walking down hill to get your breath back. Please try to avoid walking fast or running down hill not only because of how landing jolts your joints and your spine but also because you are less likely to twist an ankle on uneven ground.

When you walk your digestive organs gently rub up against one another, walking can actually assist your digestion because your internal organs massage each other while you are in motion. Walking for many is an active meditation, away from your worries, in the fresh air, looking at and smelling lovely gardens along the way listening to the birds. Experiment a bit with your walking speed to find the best rhythm for yourself.

Walking is often good thinking time and will help you think more positively and creatively because of the endorphins and serotinen released during a good walk.

If you have a dog take him with you, if you feel safer walking with a dog but don’t own one borrow your neighbour’s dog. Community notices in local newspaper classifieds often advertise walking groups if you don’t want to go alone.

Bushwalking has even greater benefits because it helps your balance and sure footedness as well as your cardio fitness. You can distribute leaflets to earn some money as you go or just to inform your neighbours about community events.

Some of the best memories I have of my father was all the bush walks he used to take me and my brothers on, it is a great thing to share with your kids and grand kids. We used to go catching frogs and lizards and when we told our friends they wanted to come too. Bushwalking is like a nature excursion for kids and is a great way to keep them active and away from video screens, it has been statistically proven that kids who are not overweight as teenagers are less likely to become obese as adults.