Walking for exercise and weight loss has never been so easy. Current technology allows you to take your music, podcast or audio book with you. Before you realize you could walk long distances and losing weight without even trying.

Weight loss is not the only benefit of taking a walk as the exercise of the option. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength and improves circulation - all great benefits for the body throughout life.

What many people forget is that walking is one of the simplest things we can do - you need a good pair and supportive shoes, but nothing more. It's great for any age and fitness level, if you have been working for some time or are active only after years on the couch.

What's more, you have to manage it recommended 30 minutes of activity all at once. You can break this into two (15 minutes) or three (10 minutes) sessions to ensure engagement among all the other things that are happening. Sounds do-able, but if you've been inactive for a while, you want to talk with your doctor before you start walking as their training.

Here are some tips to start, once they receive the approval

1. Establish a baseline that is realistic - you want to start small, eg three times per week for 20 minutes, then work up to five (or more) days a week for half an hour. This will add 2.5 to 3 hours of activity each week to your routine.

2. The use of distance, time and heart rate - some clues as hikers go, others walk through time, but ultimately you should aim for speed. Combine the distance and time for you to get your heart rate - do five miles in five hours is not what you are looking for.

3. View current levels - if you are working on a heart rate, this helps the judge of how hard your workout is in your body. Check your heart rate manually take a pulse, or try a heart rate monitor. Remember that the rules of the heart can see do not fit everyone. Most recommendations call for you to start at 70-75% of your maximum heart rate, but this might not be strong enough for those who already are in shape.

A good way to see if the intensity of your workout is right is to use the talk test - if you can put together 6-8 words or speak briefly and then you're good. But if you're gasping for air, reduce the intensity. On the other hand, if I may say one or two sentences with a single breath, it might not work too.

Keeping the motivation is another challenge when walking ... or any exercise program for that matter. Here are some great tips on keeping things going ...

- Use a pedometer and gradually, even their daily steps. See what days you are taking the most steps and add another 500 steps, ultimately, working for 10,000 steps a day.

- Keep a daily walk as a motivator and what you can see the progress we are making black and white. Amazing how useful it is.

- Get a partner to stay responsible, or find support online. Programs like the American Heart Association StartWalkingNow.org that help many get started. You can even search for hiking trails in your area.

- Registration for the run  charity, which will give you a goal to work towards being able to help a good cause at the same time.

And if you're already in shape, but we want to stand a chance ... Here are some ways to increase the level of intensity to suit your needs ...

- Speed ??up or consider race walking. Brisk walking at 4 miles per hour burns 334 calories, at 3 miles per hour burns 221 according to the American College of Sports Medicine. Do not forget to pump your arms!

- Head of the hills like going uphill increases the intensity. You can raise the incline of the treadmill to achieve a similar effect, just do not hang from the bar or not get the benefits.

- Change your area, walking trails and cope with the demands of the muscle increases the demand for land. Other ideas include a walk in the snow, sand or grass.

- Use Nordic poles to get the muscles of the upper body involved as well.

- Add a backpack with weight or weight vest. You can fill the bag with water bed, sand or cat so that the weight is distributed evenly. Ankle weights and hand are not a good idea, since changing his gait and can cause injury.

Always, always, if you do your walking outdoors, walking safe. Here are nine tips on the subject ...

1. Walk with a buddy whenever possible.

2. Do not use headphones that prevent you from hearing what surrounds you.

3. Walk against traffic.

4. Wear reflective materials and  or carry a flashlight so it can be seen.

5. Wear a medical bracelet if you have diabetes, allergies or other conditions.

6. Carry your name, address and contact phone on your person.

7. Carry a cell phone and be assured of a friend  relative know your route on foot.

8. Keep a spray whistle  rattle or pepper (if you know how to use it).

9. Avoid deserted streets or without light, especially at night or at dusk near.

As the following tips of your walking for exercise and weight loss program will not only effective but also safe.