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With spring just around the corner and summer fast approaching, if you are like me you look in the mirror and think "Ugh, I think all that sitting in the house during the cold winter has not done anything to help my shape at all." Ya, sure I go to the gym as much as the next guy (maybe about once a week, if I can get there) but what else can I do at home to help?

Now that the weather is finally turning around for the better (well, almost) it's time to get outdoors. The easiest and maybe the most inexpensive and probably one of the safest ways to lose those unwanted pounds are to walk them away. Other forms of fitness may be more publicized, but walking is one of the most common ways to lose weight. Even if you have minor health problems, walking can be very beneficial to your health as well as a help to shed unwanted pounds. If you have a serious medical problem, for instance heart problems, it's best to consult a doctor before starting any sort of exercise program.

Besides that, walking can help you in other ways also. Ways such as helping with diabetes (to keep your blood sugar down), aids in sleeping, temporarily helps with depression, lessons stress, can be a social outlet (if you walk with friends) of course, not to mention the weight loss.

So what do you need to know if you are just starting out on a walking regime? First, you need to look at shoes.
Make sure the shoe you have or intend on purchasing has a good support system, a good heel that is rounded and is not flaring out is probably the best. Make sure the shoe fits properly with no slipping or sliding (that will lead to blisters) along with plenty of room in the toe area. Go shoe shopping at the end of the day, when your feet are slightly swollen and spend plenty of time searching for the right shoe (walk around in them for a bit before purchasing). A good rule of thumb is to replace your shoes every 300 - 600 walked miles also, so your shoes can offer the support that you need.

Clothes of course are another factor you need to look at. Dress weather appropriate! If it is cold, add layers. The layer that is next to the skin should be made from a fibre that draws sweat away from your skin. And certainly you will need to dress for the weather, ie the cold with the next layer being perhaps a fleece one, or for the rain wearing waterproof gear. Don't forget the sun too, make sure you cover yourself with a high spf lotion to protect yourself from the sun's harmful uv rays.

Depending on the pace of your walk you can possibly burn off a fair amount of calories, but why stop there? Why not intensify your walk? Carry weights or walk at a faster pace. Pairing this or any type of walking with a good healthy diet, you will be on the way to the shapely, supple body of your dreams.

What do I need to prepare for my walk? Warm-ups and cool-downs are recommended. A warm-up can be done by starting off your walk by walking your normal pace for about 5 minutes and then going at a brisker pace. A cool-down may consist of decreasing your speed and walking your normal pace for about 10 minutes. By doing both a warm-up and a cool-down, you can decrease your chances of getting muscle injuries or spasms.
Start of slow, by walking for 10-20 minutes for the first week or so then gradually increase your time walking.

How do you stay motivated? Start with a regular walk schedule. Walk at the same time daily, keep track of your walking with a walking journal, or try a contract with yourself, or you could reward yourself with non food items say like a manicure, a day at the spa, or a game of golf (think how ready you will be to WALK the 18 holes!!) So grab your cd player, and your favorite cd and off you go - START WALKING!