A regular physical activity routine such as brisk walking helps to --

• Control body weight.
• Improve mood and symptoms of depression and anxiety.
• Reduce high cholesterol and blood pressure.
• Keep bones and muscles strong.
• Reduce risk of diseases like heart disease, stroke, type 2 diabetes, and some cancers.
• Increase your life expectancy.

You just need to:

1. Get started. Get a comfortable pair of walking shoes and then keep your shoes at work or in the car. Start slowly to avoid stiff or sore muscles and joints. Walk with a friend, a group, or with your dog for at least 10 minutes at a time.

2. Fit it in. Think creatively about how you can add "steps" to your day. When possible, park further from your office, take the stairs rather than the elevator, and walk to go shopping or to do other errands. Make it a family activity and walk together after dinner or few times a week.

3. Stick with it. Get a routine by putting it on your calendar. Set goals to increase steps, track your progress in a log, and buddy-up for encouragement. Remember that each step adds up.

4. Ramp it up. Try to walk more frequently. Walk more briskly over time. Increase the distance you walk. Each week, add a few minutes to your time.