Walking is a GREAT way to get yourself started.

Walking is a great way to get yourself started.  
Here are two little known facts:
1. You can burn almost the same number of calories per mile walking as you do running.
2. The benefits of walking are cumulative, you can walk for an hour at once or you can accumulate an hour over the course of a day either way will help you achieve your fitness goals.

Most experts in the industry agree on the 4 types of walking, but there are variations in the average speed or intent at each level. 

1. Lifestyle walking (2.5 to 3.5 miles per hour)

Most of us do it all day, starting when our feet it the floor in the morning… go to the bathroom; go down to the kitchen make the coffee breakfast for the family; back up stairs to get the kids cleaned up and dressed; back downstairs to play; out to the street to put the kids on the bus for school; to and from the car; around Wegmans to get the groceries; back to the bottom of the driveway to get the kids off the bus; out in the yard playing tag with the kids; and maybe even an after dinner walk with the family; then back upstairs to climb back in bed at night. 

2. Fitness walking (brisk: 2.9 to 4.3 miles per hour - averaging 3.5mph)

 This would be walking with exercise as your intent.  Walking on your treadmill would be Fitness walking.  Fitness Walking will raise your heart rate allowing you to burn more calories. 

3. High-energy walking (intense: 4.4 to 6 miles per hour - averaging 5.0mph)

High-energy walking is really jogging or running and not for beginners. At this pace you are able to complete a 10 minute mile. I am not a huge runner so I can do this for only 3-4 miles with being tired or bored.

4. Walk-run (alternating running and walking intervals). 

Walk-run means that you alternate your speed for a repeating amount of time, Fitness Walk for 5 minutes alternating with a High-energy walking  for 2-3 minute.  Adding the 2-3 minutes at an increased speed will allow you to go farther in the same amount of time, allowing you to have a greater calorie burn. 

Walk-run is my favorite because you get more bang for your buck.  I can talk myself into doing anything if it lasts for only a few minutes and with a changing program there is no time to get bored. When I High-energy walk (run) 2-3 times per week the other days I will fall under the Fitness Walking for a lighter workout.

No matter what kind of walking you choose, just start walking!