About.com walking program

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Show references Your guide to physical activity and your heart. National Heart, Lung, and Blood Institute. Accessed March 3, Physical Activity Guidelines for Americans. Department of Health and Human Services. Start with a simple goal, such as taking a minute walk during your lunch break.

When your minute walk becomes a habit, set a new goal, such as walking for 20 minutes before or after work. Soon you could be reaching for goals that once seemed impossible. Make walking enjoyable.

If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're energized by groups, join a health club or a walking group. Vary your routine. If you walk outdoors, plan several different routes for variety. If you walk indoors on a treadmill, vary the incline. Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.