• Regular walking can improve your confidence, stamina, weight control, energy and life expectancy
• You can burn between 60 and 180 calories every 20 minutes depending on the how fast you walk
• It can help to reduce the risk of coronary heart disease, stress and anxiety, arthritis, osteoporosis, diabetes, bowl cancer, altzheimer's and high blood pressure
• You can do it anywhere, anytime and for however long you want
• It can be relaxing and refreshing - especially if you are able to walk by the coast or in the countryside
• You can walk alone or with others depending on how you feel
• Its free, easy and you can start slowly and build up gently
• Using a pedometer will tell you how far you've walked and how many calories you have burned!
• All you need are a pair of comfortable shoes and the will to walk

No more couch potato
There are many ways that walking can be incorporated into your lifestyle. Try leaving the car at home and walking to work, the shops or post box if they are within a reasonable distance.

At work, hand deliver messages to your colleagues rather than relying on the internal mail. Take the stairs instead of the lift, and maybe get off the bus a stop earlier.

At the weekend, chuck the remote control and take the dog for a walk instead. If you haven't got a dog, borrow a friend's and go for a walk around the park.

If you want to lose weight through walking, you'll find our Walk Slim video essential - it explains how to lose a stone in 30 days just by walking

Whatever you do, try and walk for at least 30 minutes a day, five days a week to keep fit and healthy.

IMPORTANT: Always make sure you consult your GP before starting exercise if you are pregnant, over 60, obese, or you have a family history of heart disease, high blood pressure, asthma, diabetes or any other serious medical condition.