Walking just 30 minutes a day is good medicine for both physical and mental health. That daily stroll can cut the risk of many diseases, help you lose or manage your weight, control your blood pressure and may even alleviate depression.

With no equipment or fancy techniques to learn, anybody can quickly establish an effective walking regimen. If you are exercising for the first time in years, start gradually and work up to walking at least a half hour a day, five days per week.

Set a pace that suits your fitness level. When walking, you should be able to carry on a conversation. If you are breathing too hard to speak, slow down. A beginner may need to start at a pace as slow as one mile an hour just three days a week, according to the Arthritis Foundation’s FIT formula (Frequency, Intensity, Time). The organization suggests that a more fit person should aim for 10-15 minutes at a pace of 2-3 mph, three days a week.

Then, every four to six weeks, walk a little more. Go further. Move faster. Add another day into the regimen. If bad weather or safety is a concern, use the treadmills and elliptical machines at a nearby gym. Otherwise walk around your neighborhood, perhaps establishing a set course and distance, and enjoy the fresh air and sunshine.

The American Academy of Podiatric Sports Medicine points out that wearing the correct shoes will prevent pain or injury. Find shoes made specifically for walking or running. Your feet should feel well-cushioned and secure. When trying on shoes, wear athletic socks.
Once the shoes are right, you can start. All you need to do is take that first step.