Walking

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Walking may be the simplest and oldest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other. Especially with the threat of the health crisis we face walking is not only exercise but it's good for the mind.
There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life. If you have any of those problems it may be because you're not walking enough. How much is enough?  The answer will probably be different for everyone.  What the experts do know is that the average person walks 4000 or 5000 steps a day. And they also know that's not enough to keep you healthy. Remember  that is just and average that doesn't take into consideration your size of your age. Personally, I think if you walk 30 minutes a day more then you walk now that might be enough to give you the cardio your heart needs. 
Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Try a walking club or recruit your family for an after-dinner walk. All you need is a pair of walking shoes. I walk with my dog. If your dog likes to walk and can do 30 minutes, he'll make a good partner. I have a big dog and they love to walk. 

Intensity Level: Low

You can match your pace to your fitness level. For a more intense workout, try walking faster, longer, or uphill.

Areas It Targets

Core: No. Walking doesn’t specifically target your core.
Arms: No. This workout doesn’t target your arms.
Legs: Yes. Walking works the major muscles in your legs.
Glutes: Yes. Walking uphill is great for your glutes.
Back: No. This workout doesn’t focus on your back muscles.

Type

Flexibility: No. This workout is not focused on improving flexibility.
Aerobic: Yes. Keep up a brisk pace to make it a good cardio workout.
Strength: Yes. Your legs will get stronger from walking regularly.
Sport: No. Race-walking is a sport, and you can often find charity walks to do with a group of people, but for most people, walking is not competitive.
Low-Impact: Yes. Walking won't jar your joints.





What Else Should I Know?

Cost: Free.
Good for beginners? Yes. Walking is an ideal type of exercise when you're just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better.
Outdoors: Yes. You can walk around your neighborhood, on a school track, or through a nature trail. If the weather is bad, try walking in a mall.
At home: Yes.You can walk anywhere. If you have a treadmill, you can even walk indoors.
Equipment required? None, except for your walking shoes. Opt for shoes that support your arch and slightly elevate your heel.
After you get use to walking 30 minutes, I would do some dumb bell exercises for 10 or 15 minutes. It's important to do some weight training for your upper body. Try to do this immediately after your walk. You'll find some good exercises for beginners on the internet.

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