Try to walk briskly for at least half an hour every day, or one hour four times a week.

Get a pedometer and see how many steps you take a day. Aim for 3,000, then try to work up to at least 5,000 steps.

If you want to increase your speed, take faster instead of longer steps.

Swing your arms or bend them at 90 degrees and pump from the shoulder like race walkers do.

Choose varied terrains.

Walk up and down hills to build strength, stamina and burn more calories.