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If you've been a fitness failure in the past, success may be right at your feet. Literally.

Walking can yield enormous benefits for your body and mind, from burning fat, building muscle and boosting your metabolism to lowering high blood pressure, reducing your risk of heart disease and stroke and relieving anxiety and depression.

It's also one of the safest, cheapest and most accessible forms of fitness around, making it the perfect exercise for almost everyone. And there is just something about a brisk walk in the fresh air that refreshes and restores in a way few exercises can surpass.

So if you're ready to strut your stuff around town this summer, the following tips will help you take that first step, and the next one, and the next until you're walking your way to a healthy life.

* Use both your head and feet on your walk. Walking may be a safe exercise, but injuries still can happen if you push yourself too hard. Before you start any fitness routine, it's always a good idea to visit your doctor for a checkup in case you have any hidden health conditions.

Stretch your muscles before, during and after walking to avoid cramps and strains. Start slowly, then gradually increase your pace and distance. For instance, aim to walk a mile in 30 minutes. Once you reach that goal, try to cut that time.

* Play it cool on hot days. Avoid dehydration and heat stroke by walking during cooler times (early morning, dusk), sticking to shady spots and walking inside air-conditioned health clubs and malls. Carry a water bottle and sip frequently. If you feel tired, faint or are in pain, stop.

* Pretend you're running late. You don't have to sprint, but you do need to step with purpose during your walk to get the calorie-burning, muscle-toning and health-boosting benefits. Walk naturally, but take full strides, building a heel-toe, heel-toe rhythm as you move. Speed up by taking smaller, more frequent steps. Keep your back straight, your fists loosely closed and pump your arms for momentum. If you're walking at the proper pace, you should find talking difficult, but not impossible.

* Make sure your shoes are made for walking. Well-fitting shoes with cushioning and proper support are must-haves for fitness walking. Opt for athletic shoes specially designed for walking to get the most mileage and comfort.

# posted by Medical Information : 4:25 AM