Walking comes naturally to us humans. It's one of the first skills we develop in our early years, long before we learn how to talk (or invent excuses to avoid walking). And given good, basic health, it's something you can do throughout your life without worrying about overdoing it. Before today's ever available cars, buses and trains, walking was the principal form of day to day transport for most people and usually involved a lot more time and distance covered than most of us spend at it today.

So if you're wondering whether walking is challenging enough to keep you fit? - DON'T!! Fitness walking (as opposed to leisurely walking to do everyday tasks) can build endurance, strengthen your bones, improve your health and help you manage your weight. Many people who have successfully lost weight and kept it off over time have made fitness walking the foundation of their fitness routines - below are just some of the reasons why you will benefit from getting out those trainers or for the more adventurous of you - walking boots.

Walking is good for your heart: Walking regularly can help reduce high blood pressure and high cholesterol, both of which contribute to heart disease, walking also reduces the risk of coronary heart disease, diabetes, stroke, high blood pressure, cancer, osteoporosis and arthritis. It can help you to deal with anxiety and stress, and may reduce the risk of Alzheimers disease. New research from studies in Britain shows that anyone can turn back the clock three years by getting some exercise, like taking the stairs instead of the lift - now that must be worth it.

Walking helps with your weight control, it may seem like a leisurely activity, but with the right intensity, it can elevate your heart rate and burn some serious calories so you can reach and maintain a healthy weight. Latest scientific evidence shows that walking one mile in 15 minutes burns about the same number of calories as running a mile in eight and a half minutes. And the calories you can lose soon add up if you walk an extra hour a day. Of course, you have to watch your diet too: walking for 15 minutes isn't a licence to stop at the cake shop on your way home

How do I walk? That may seem like a fairly silly question - just put one foot in front of the other right? - but there is a correct form; think heel to toe action which allows your ankle to move right through its range of motion.

Here's how to do it properly.

• 1. Step forward landing squarely on the heel of your foot.
• 2. Roll forward onto the ball of the foot.
• 3. Raise the heel and push off with your big toe.

It's as easy as that!

What do I wear? As with any exercise the correct footwear is essential, look for an exercise shoe or boot that provides adequate support and cushioning for your comfort and to help protect you from injuries. Your walking shoes should last you for approximately 500 miles before you need to replace them. Other than that layering is the key, add layers to keep warm or remove to keep cool. If you're lucky enough to walk in the sunshine think sunscreen and sunglasses, if looking at today's weather think gloves and a waterproof!

So what's stopping you? Walking doesn't need to feel like exercise. It can just be part of your daily routine. You could stop driving to the local shops and walk there instead. You could park at the back of the car park and walk to the entrance. If you use the bus or tube, get off one stop early and walk. Or take a walk in your lunch hour: half an hours walk after a meal cuts the amount of fat your body stores by using it to fuel your exercise.

How far should you walk? Most people by now have heard of the 10,000 (approx 5 miles) steps a day to help with weight loss, and a pedometer can give you the ability to measure how much you have done and a goal to aspire to. Walking there commended 10,000 steps in a day will burn 500 calories, and doing that five days a week will burn 3,500 calories - enough to lose 500g (1lb) of body fat. Use your pedometer to find out just how many steps you are already walking in an average day, if you find you have away to go to reach the 10,000 steps a day target, build up slowly. Aim for an extra 10% or 500-1,000 steps a day. This way you can ease the change into your routine and stick to it, you're also much less likely to do yourself an injury by doing too much, too soon.

The beauty of walking is you can do it any time, any place, anywhere, it saves on petrol and bus fares and is better for our planet. Half of all journeys' in the UK are less than two miles. You don't need any equipment and you already know how to do it. And best of all, it's free.

Walking groups are a fun and social way to keep fit. I personally run weekly groups in various areas for all fitness levels.