Walking Musts
Time. Start with 10 minutes and gradually increase your time. Make your daily goal 30 minutes of fast-paced walking.

Shoes. Cross- trainers, walking shoes or other well-cushioned supportive shoes will do. Consider wearing cushioned socks to help protect your feet.

Step It Up
Catch the bus. Picture yourself walking fast because you don’t want to be late for the bus. This will be a faster pace than average walking.

Take a friend. If you can’t maintain a conversation with your friend without getting out of breath, then you’re walking too fast.

From Start to Finish
Warm up. Walk at your normal walking pace for five minutes before picking up the pace. This gets your breathing and heart rate up before starting an aerobic walking workout.

Cool down. After your workout, take five minutes to gradually return to your normal walking pace. This will allow your heart rate and blood pressure to stabilize.

Trailblazing
Be prepared. Hikes are usually longer than 30 minutes; bring water and trail mix for continued energy. Don’t drink the water from a stream or river unless you have a purification system.

Be aware. Hiking requires watching each step you take. Don’t plan on race-walking, but gradually pick up speed as you familiarize yourself with the trail.

Be ready. The challenge of inclines and declines will cause your heart rate to increase. They also require special attention because of loose gravel or dirt. A hiking stick may help with stability. Take your time. If the uphill gets difficult and you’re breathing hard, stop and enjoy the views.

Be careful. When crossing water, go where the stream is wide and shallow. Watch your footing and don’t slip on wet rocks.

Be mysterious. Don’t leave a trace on the trail. Trash, apple cores and orange peels should go with you.

Be available. Hiking alone is never a good idea. Take a friend, a trusted adult and your cell phone.

Be still. Enjoy God’s great wonders and anticipate that He may speak to your heart during your time on the trail.