Whatever makes you feel comfortable is the easy answer. There is no need for fancy spandex or workout clothes, unless that’s what you like. As you start moving farther and faster, you may want to get dedicated fitness walking clothes that wick away sweat or allow you to layer for different weather conditions, but for a beginning fitness walker, comfort trumps everything else.

The one must-have is a fitness shoe — no exceptions. A walking, running or (some) cross-trainers are the right choice for walking workouts that get big health and weight-loss results. Don’t skimp on shoes. You need the shock absorption to protect your joints and the support to walk stronger and longer.

THE KEY TO MAKING THE MOST OF WALKING

What makes a fitness walk a fitness walk? It’s not the foot strike. It’s not the arm swing. It’s the “belly button-to-spine” action — sometimes called a “tummy tuck” — that will make your walk more effective, protect your back and get your abs in on the action.

As you walk, draw your belly button toward your spine. That deep layer of muscle is key to supporting your back. It stabilizes the middle of your body so your legs can move with much more power. It also engages your core, which in turn helps engage other muscle groups as you walk.

6 EASY STEPS TO FITNESS WALKING

Once properly outfitted with shoes and a comfortable outfit, here’s the plan:

1. Head outside.
2. Look at the time and remember it.
3. Walk at your normal pace for 10 minutes.
4. Turn around to head back to where you started.
5. Your body is now warm and ready for an increased challenge: Walk the 10 minutes back at a brisk pace.
6. Go!

Think of a brisk pace as when you’re late for an appointment and hustling to get there. It should raise your heart rate into a moderate intensity exercise zone, or roughly 60% of your maximum. This rate demands more oxygen for working muscle, which makes it ideal for weight loss and calorie burn.

WHAT’S NEXT?

Aim for five, 30-minute exercise sessions each week. Increasing your daily step count is an excellent fitness goal. Even if you have been exercising routinely for years, it’s important to take regular walking breaks to combat the negative effects of hours of sitting. That’s why adding more steps to your day is beneficial for your waistline and your overall health.

A beginner should aim to walk 1 km in about 13-14 minutes. You should be able to get to that goal quickly in just a few weeks of consistent walking. Then, extend to 2 miles of walking, no matter how long it takes, and finally get to 2 miles in 30 minutes. That is a strong walking pace that will reward you with good general fitness.

This simple walking plan is easy to customize according to your schedule. For example, if you only have 10 minutes one day to fit something in, try the speed-walk option. If you get a day (or a week) with more time, focus on longer sessions.

The goal of these simple, time-efficient walks is to help you maintain your fitness and stay healthy (walking helps boost your immunity) during this busy season. The flexibility of this program is its major selling point. You can even get the whole family involved. The speed and interval walks can be turned into a fun game (who can reach the next landmark the fastest?); while power walks can be an opportunity to catch up and connect.

YOUR WALKING GUIDE

SPEED WALK (10–20 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 2 minutes

Power up (walking as quickly as you safely can with great posture, pumping your arms as you move to propel you further faster, 6–7 intensity): 6 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 2 minutes

Note: For a 20-minute speed walk, spend twice as long with each section of your walk — ie. warm up for 4 minutes, power up for 12, wind down for 4

INTERVAL WALK (15–30 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 3 minutes

Intervals (alternate 1 minute of a steady pace,5–6 intensity, with 30 seconds–1 minute of a very fast pace walk,7–8 intensity): 10 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 2 minutes

Note: For a 30-minute interval walk, spend twice as long with each section of your walk

POWER WALK (30–45 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 5 minutes

Maintain a steady, brisk pace that allows you to breathe quickly but still under control (about a 5–6 intensity): 20–35 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 5 minutes

Note: Feel free to adjust warmup, cooldown and power pace time based on walk length and preference

CROSS-TRAIN/STRETCH

On your non-walk days, focus on building strength, stamina and flexibility with total body strength-building movements and/or add in a stretch session (like this one for walkers and runners) to continue improving your overall fitness, and in turn, your walking potential.

ACTIVE REST DAY

Participate in any activity you enjoy — yoga, swimming, group fitness classes — anything that keeps you moving .

Start your week on a Sunday, Monday or whatever day you prefer. You can also lengthen or shorten your walk time to fit your schedule and