Exercising and getting fit does not have to be expensive, they say the best things in life are free, and when it comes to health, it's the natural things that always seem to be most beneficial.

Walking is natural, it is simple and requires no instruction. Walking can be done any time of day, alone or with a friend, outdoor or indoor, and what is more, the only real cost is a good, comfortable pair of walking shoes.

Walking is not only a great way to burn calories and lose weight, it tones the muscles in calves, thighs and stomach as well as being a good cardiovascular workout. Walking can improve posture, relieve stress, and boost spirits. Breathing in clean fresh air while being closer to nature is yet another great benefit of walking.

Motivation is probably the hardest part of exercise walking but once started it can soon become part of your daily routine, especially if done at the same time each day.

When walking directly from your home and around the block is not possible, choose a park trail or residential subdivision in close proximity, that way you are more likely to stick to the habit.

For those that have had little exercise in the past, take it slow, start by walking a circuit for just 5-10 minutes at a normal, comfortable pace. After a week or so, increase to 15 minutes, gradually working your way up to 40 minutes of walking for four or five days each week. It is important that you don't overdo it, pushing too hard at the beginning is one of the main reasons for giving up an exercise routine.

Having a walking partner is good as it will encourage each party to stick with the routine, it's also safer  more enjoyable way to exercise. A good way to know If you're walking too fast is to try the "talk test" If you are so out of breath that you can't carry on a conversation with the person you're walking with, you need to slow down.

For those who prefer to go it alone, a simple pedometer which measures your steps or distance can be purchased for just a few dollars. To keep pace while brisk walking, some prefer to chant a few words in their mind. Concentrating on working out each part of the body will also help keep pace as well as focus. Some prefer to listen to music while exercising outside, however, this can be dangerous and also defeats the object of achieving the full natural health benefits that walking brings.

During the winter months, it may be too icy, cold and wet to walk outside, this does not have to interfere with your daily walking routine. Many of the larger local churches have indoor walking circuits, or the nearest shopping mall where you can walk the entire perimeter of the building. Word of warning, when mall walking be very careful not be sidetracked by a super sale in your favorite store! Actually, walking the mall without being distracted will also reaffirm the discipline and willpower you have recently acquired.