Will a walk really do you that much good? Does walking have health benefits that are truly significant? Well, walking is a good medicine.

Some studies suggest that people who walk consistently may develop fewer illnesses than people who are sedentary. The studies show that walking reduces the risk of heart disease and of having a stroke. It can fend off diabetes by improving the body's ability to use insulin. It keeps bones strong, preventing osteoporosis. Walking builds strength, flexibility, and stamina. It supports weight loss and weight maintenance. Additionally, walking improves sleep, enhances mental function, and can even help to counteract depression.

And what is so good about walking is that people of all ages and practically all health levels can do it. Moreover, it doesn't require special training or athletic skill, only a good pair of shoes.

Because it is low impact, walking can have a definite advantage over such activities as running and aerobics. As a result, there is less chance of injury to joints and muscles. Indeed, walking is the number one activity recommended by fitness experts. So, for your well-being, take a walk!

Tip for those interested in burning calories:

Going from a 20-minute mile to a 15-minute mile will use up 30 percent more calories per minute. Increasing the pace from a 15-minute mile to a 12-minute mile will burn up 50 percent more calories per minute. Most fitness walkers cover a mile in about 12 to 15 minutes.

SOME DOS AND DON'TS OF WALKING

• Walk tall, with your chin up (parallel to the ground), focusing 20 feet ahead.
• Maintain a moderate pace. Don't feel that you must walk so fast that you become too breathless to converse normally.
• Don't overstride or elongate your steps. For extra speed, take quicker, shorter steps.
• Swing arms front to back, with elbows close to the body. Avoid swinging your arms from side to side.
• Don't land flat-footed. Roll through each step, and push off with your toes.
• Don't feel obliged to carry weights. These throw off natural walking movements and can strain ligaments and tendons.

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