4 healthy tips for fitness walking

Walking is the most accessible form of exercise, and it's a great way to incorporate fitness into sightseeing. Here are four quick tips to help you get started.

• If possible plan a circular route, chosen to suit your level of fitness.
• You may want to avoid steep hills or very uneven surfaces.
• On average a 6.4 to eight kilometre (four to five mile) walk on easy terrain will take one and a half to two hours.
• If you're walking in an unfamiliar area use a detailed map and take it with you.

Wear substantial "walking sneakers" that give you good support or, for rough or wet ground, lightweight waterproof walking boots that protect your ankles if you turn over your foot.

• Wear boots one or two sizes bigger than your regular shoes to allow for a thicker pair of purpose-made walking socks.
• If possible, try to test boots on a slope before buying, to check that your toes don't bang against the end of the boot when coming downhill.
• Always wear boots in before using them in earnest.

• Choose warm, loose, breathable clothing such as a fleece, an light rainjacket or shell with pockets large enough for a map, and comfortable pants or shorts.
• A hat is essential for protection from rain, wind and sun.
• Light, waterproof shell pants are a good investment if you walk a lot.
• Favour layers of clothing.
• Avoid jeans — they're heavy and slow to dry if you get soaked through.
• In a backpack pack water, and some food if you're going to be out for several hours, plus a small first-aid kit, including sunblock in summer, a map and a cell phone.

• Hold your head high and shoulders back but watch the ground to avoid obstacles.
• Push off with your back leg and swing your arms for power.
• To speed up, lengthen your stride rather than taking shorter, quicker steps.

Walking is a great way to stay in shape. Keep these tips in mind and create a walking schedule that fits your lifestyle.