When Punxsutawney Phil did not see his shadow in Gobbler’s Knob this year, the world’s most famous groundhog gave us something to look forward: the hope of an early spring. Regardless of whether or not his prediction comes true, warmer weather...
is just around the corner, and we can think of no better way to shake off the winter blues than by getting outdoors and in shape. The best part? It’s as easy as putting one foot in front of another.
Here’s a closer look at why (and how) to start walking your way to fitness.
Why Walk? Getting in shape doesn’t have to mean paying for a 
monthly gym membership or logging hours on an expensive treadmill. Brisk daily walking is one of the best ways to get in shape. The health benefits of walking are profound, including weight maintenance, disease management and prevention, bone and muscle strengthening, and improved balance and coordination. It’s also a proven mood booster -- especially when you soak in vitamin D by walking outdoors.
And then there’s the fact that the more you do it, the more you gain. “The baster, farther and more frequently you walk, the greater the benefits,” asserts the Mayo Clinic.
Walking 101. While the Department of Health and Human Services recommends that healthy adults get a minimum of 150 minutes of moderate aerobic exercise, 75 minutes of vigorous aerobic exercise, or an equivalent combination of the two a week, the Mayo Clinic recommends aiming for 30 minutes a day. This can be done at once or in short sessions. If you aren’t used to regular exercise, start slow and build from there. “Any amount of activity is better than none at all,” concludes the Mayo Clinic.
A few tips for getting going and staying motivated?
Start with an easy, attainable goal. It can be as simple as walking for 10 minutes a day during your lunch break. When this goal becomes a habit, set a new one.
Vary your routine to keep things exciting. (Just be sure to choose safe, well-lit locations, and let someone know where you’re headed.)
Take precautions. Be sure to incorporate warming up, cooling down, and stretching into your routine.
Fit and function absolutely matter when it comes to walking shoes. Splurging on a 
new pair isn’t just a matter of comfort; it can also help keep you injury-free. The good news? There are ways to keep costs low, including shopping last season’s models and not being picky about color and design. And don’t forget: The right shoes aren’t an expense; they’re an investment.
One last thing to keep in mind? While solitary walks can be relaxing, enlisting a buddy not only amps up the enjoyability factor, but also helps you stay accountable. Even better? Invite your whole family -- including the dog, of course -- to join you in strolling your way to better health this spring.
*The information contained in this article is not intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health care professional before starting a new exercise routine to be sure you are healthy enough to do so.
