More and more women choose walking as a form of cardiovascular exercise to burn calories and melt away the unwanted fat. Walking for fitness is certainly much more than going out for a stroll. It incorporates the muscles of the upper and lower body making it a GREAT aerobic activity.

Regular fitness walking strengthens and tones muscles; increases stamina, metabolism and energy; burns calories and fat; relieves stress; improves cardiovascular health; lowers blood pressure and reduces the risk of heart disease and osteoporosis. Best of all, it's easy on the joints (low-impact) and light on the pocket. Because you can do this exercise anywhere you like. These are the following tips to add variety & intensity in your walking program:  

«     If you’re still a beginner, you can start with easy 20 to 30 minute walking sessions two or three times a week. Just take your time with that session, until your body can get used to the new training load. If you want to firm up the upper body, try a pair of wrist weights to really pump those arm muscles.  

«     When you’re walking, you should maintain good posture with standing tall, look forward, head up, shoulder down and relax. Flatten your abs and buttocks.  Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back not side to side. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system.  

«     You can add strength training into the walking program by climbing 3-4 flights of stairs to walk up (do them very slowly). Stair walking works your buttock muscles. You can add intensity by walking hills instead of stairs. Don't  take your heartrate above 80 percent of your maximum until you've been exercising for 3 months though.  

«     Try shorter steps at first. If you use a treadmill, simply raise the incline gradually to about 6 %. Add another one percent every couple of weeks until your form vanishes, then go back one percent to your natural comfort zone.  

«     Once you are comfortable walking at a quicker pace, it is time to add some light running. Start your workout with quick walk and then jog. Repeat this several times, increasing the distance and including brief walking periods in between the running.  

«     Start with small, easily attainable goals, and work your way up gradually. Drink plenty of fluids. Drink about 8-10 ounces of water for every 20 minutes of your routine to remain properly hydrated.