All walking is good, but the benefits to your heart, lungs and bones - and weight - multiply as you step up the pace. Here's how to improve, whatever your fitness level. For more inspiration, see walkthewalk.org
Standing Start: Walk for 10 minutes three times a day, five days a week, fast enough to feel puffed but still able to talk. If every step is a challenge, take it slowly, and if you have a health problem, check with your GP before you begin.
Strolling Along. Once you can easily walk at 2 to 2.5 mph for 10 minutes, increase your speed to 3mph and double the time you spend walking. Walking for two miles at this speed without gasping for breath shows you are ready to move on.
Get Up to Speed. It takes 4 to 6 weeks for your body to adapt to fast walking, so don't rush it. Try the following gradual approach, where each walk takes place on a separate day, with a rest (or Pilates) day in between.
Week 1: Build Stamina.
3 two-mile walks and 1 three-mile walk at 20 min/mile.
Week 2: Pick up the Pace.
1 two-mile walk, and 2 three-mile walks at 18 min/mile.
Week 3: Go the Distance.
1 three-mile walk at at 18 min/mile and 1 four-mile walk and 1 five-mile walk, both at 20 mins/mile.
Week 4: Focus on Speed.
1 three-mile walk at at 18 min/mile and 2 three-mile walks at 17 mins/mile.
Week 5: Further and Faster.
1 six-mile walk at 17 min/mile, 1 three-mile walk at 16 min/mile, and 1 four-mile walk at 15-16 min/mile.
Week 6: Power Walking.
1 six-mile walk at 16 min/mile, and 2 four-mile walks at 15 min/mile.
Feature in Good Housekeeping October 2014
