Measure your time...how long does it take walk a mile?  A fifteen minute mile is a recommended pace.

Try to walk for a length of  fifteen to thirty minutes.  Or split it up: Do two or three ten-minute walks during the day.

Use your car's odometer to measure different routes.  Two miles per course is enough for a start.  

Measure your intensity by determining your "training heart rate: Heart Rate Zones or Target Heart Rate . 

Set your frequency to three to five times a week with a heart rate in your target zone for 15 to 60 minutes.

Purchase shoes that give your feet support or shoes that are designed for walking.  

Walk at an easy pace for five to ten minutes until you are warmed up before kicking into high gear.

Schedule yours walking time in advance and KEEP the appointment!

Use willpower and strategies to keep you walking: walking with a friend, walking first thing in the morning, walking your dog, or varying  your route.

Wear loose comfortable clothes and dress for the season.

Walking posture: Lean slightly forward-from the ankles, not the waist.  Keep your head level and your chin up.  Bend your elbows at a 90 degree angle and swing your arms from the shoulder.  Your hand should end its forward swing at breastbone height.  One the back swing, the upper arm is almost parallel to the ground.  

Make your stride long and smooth.  Keep your supporting leg straight as your body passes over it and let the hip rise and relax.  As that leg moves to the rear, keep its foot on the ground as long as possible before pushing off.

Finish your session with at least three stretches by holding them for 30 seconds for each leg.

Weather: if the weather is really bad move your walk indoors to a shopping mall or an indoor track or treadmill.

Physical activity tool.