Walking Works

The next time someone tells you to "take a hike," do it.

Doctors says the cardiovascular workout is great for the heart, fitness trainers say it's a good way to lose that paunch, physical therapists say it strengthens the back.

If you don't want to drive somewhere first, you can walk around your neighborhood, keeping tabs on your neighbors - "The Joneses really should keep those blinds drawn; the Smiths need to do something about those hedges."

If the weather's not to your liking, you can walk at the mall.

Of course, you can walk around the office at work.

Then there's the treadmill, but don't we spend enough of our time getting nowhere?

The best spots to walk are tracks and fitness trails.

Bill Jones, a physical therapist in Columbus, Ga., says people starting out tend to want to get into shape quickly. "It's always better to start off doing too little than doing too much. If not, you pay for it later."

Especially, he said, if you haven't been physically active in a while.

"Just go out your front door and walk for a few minutes," he said. "See how it feels. Head back in if there's any problem."

As for where you walk, Jones says, "The best surface in the beginning is a level one. Save the hills for later. It's best to walk around a circular track because the other way, if you walk a mile in one distance and are too tired to do the distance back, you're stuck. Also, walk at a slow, steady pace and build up to a quicker one."

Other advice from Jones includes getting comfortable well-cushioned shoes, stretching, dressing properly for the weather and taking along a water bottle.

Another good tip is to walk with a friend - not only for safety but to make the experience more pleasurable. And trying new trails can help you kick boredom.

NOW YOU KNOW

Calories and Walking

Here's how many calories you burn while walking, based on how fast you walk :

-- 3.0 miles/hour (20-minute mile): Burns .027 calories/pound/minute.

-- 3.5 miles/hour (17 minute mile): Burns .033 calories/pound/minute.

-- 4.0 miles/hour (15 minute mile): Burns .042 calories/pound/minute.

-- 4.5 miles/hour (13 minute mile): Burns .047 calories/pound/minute.

Multiply the number of calories burned per pound per minute by your weight, then by the number of minutes you walk. For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories.