To start walking, you don't have to spend hours just 30 minutes a day can make all the difference.

Are you ready to get started?

If you can only walk for a couple of minutes and you need to rest, that's perfectly acceptable. Where you have to start is not important, it's where you are going that counts.

Try to walk on most days of the week and you should start with a ten minute walk and gradually increase the time you spend walking. If you could do the 10 minute walk twice a day then that would be even better! If you are very unfit you may want to start by walking every other day.

Listen to your body when you walk - if you feel dizzy or develop pain or nausea slow down or stop. If the problem persists, see your doctor before walking again. Don't try and compete with others, you aim is to steadily improve, rather than walking farther or faster than someone else. How to develop a walking routine

It's a good idea to stick to areas you are already familiar with, especially if you are walking on your own. A local walking scheme may give you ideas for routes which you could do by yourself.

To help you on your way, we have put together this fantastic walking pack available only from our feelingok website.

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Starting off
Week 1 - Start by doing two walks of ten minutes on three days per week.

Week 2 and 3 - Two walks if 12 minutes on four days per week.

Getting going
Week 5 - 9 - Two walks of 15 minutes per day on four days a week. Try to increase your pace slightly or include a route which has some inclines or low hills. Aim to go walking on 5 days per week.

Keeping with the programme
Week 10 - Aim for a brisk pace and challenge yourself with steeper inclines or hills. Experts say that 'brisk walking' means doing a mile in 15 - 17 minutes, anything less is a stroll.

Walking faster
Start very slowly and gradually increase your pace. After about 5 minutes start to walk a little faster so that you: Feel slightly warmer, breathe a little faster and your heart is beating faster.

Walk Tall
Keep the body straight and let your arms and legs do the work. Walk naturally and let your arms swing gently to develop rhythm and help balance. Experts say that the walking step should be a rolling motion like this:

Strike the ground first with your heel Roll through the step from heel to toe Push off with you toe Good luck and remember to join our message boards for help and support