More weight, more burn. For those who are overweight walking is an exercise that can enable you to lose considerable kilos. Actually the effort of transporting our own body weight results in using more energy than for someone slimmer.

Steps towards health. The advantages of physical exercise like walking in the open air or on a treadmill are an increase in cardiovascular functioning, strengthening of bones, greater leg muscle strength and resistance and a reduction of body fat. The latter is not found in other resistance sports such as swimming, where the body works in reduced weight conditions due to the thrust of the water.

Activity for everyone. Walking is definitely not a performance sport but a light motor activity that can be carried out by everyone all year long. It's suitable both for athletes and the elderly or in general for those leading a sedentary life during the day.

What to wear. From your head… Equipment needed is pretty simple. If you intend walking outside it's important to wear comfortable, not excessively heavy clothes to protect you from possible colds or heat flushes. A comfortable track suit, perhaps with a special vest underneath to absorb sweat, a cap with a visor and a pair of sunglasses are definitely recommended.

... to your toes. Shoes are the most important accessory. The choice is vast but those with a cushion sole (either air or gel) are best, so that body weight is not a burden on joints. It's a good idea to buy a pair either a size or half a size bigger than your normal everyday ones. The back of the shoe should have a stiff support to stabilise the foot whilst the front should be flexible and provide suspension. Additionally efficient air holes should ensure the foot's transpiration. Socks should not be forgotten, either. The best ones are made of a synthetic fibre and cotton mix that absorbs sweat and doesn't create irritating folds.

Walking technique. Walking steps are common movements that are often not devoted enough care and attention. The bust should be erect, held loosely and naturally with the head in line with the back and eyes fixed towards the ground 4-5 metres ahead. Arms should hang by the sides and move at the same speed as the feet. If walking at a faster pace arms should bend at elbow height, forming an angle. It's not necessary to use movements that are excessively wide or forced, in fact it's better to start slowly to warm up joints and muscles properly. Breathing should be in tune with the pace: inhale and exhale deeply but not exaggeratedly. Try to breathe in and out by every three steps.

How much and when. Research has shown that a good workout on foot means three sessions per week lasting 30-45 minutes each, also possible in two or three blocks of fifteen minutes at a time. Walking in the morning before breakfast is recommended for those wanting to lose weight as the body, not having yet introduced 'fresh' sugars (instantly available energy) consumes more glycogenous, the fat accumulated as body reserves.

Moving and eating. When you sit down at the table don't go mad: the body's energy consumption is still continuing and you should let it reabsorb fats still in the blood without adding any others. In general it's a good rule never to eat meals high in calories after exercising - otherwise you may as well not bother working out…

Alone or with friends? Depending on your preferences you can walk alone or with others. Sometimes concentrating on your movements on your own can be boring. If you have the chance of walking with someone else it will also encourage the joys of physical activity. Relatives, friends, neighbours: enlist a walking companion. It will benefit him or her, too.

Green paths. When choosing where to walk make sure you select a few alternative routes: passing through the same surroundings can be boring in the long-term and therefore de-motivating. If possible take yourself off to a green space, perhaps a public park: you will be linking physical activity with fresh air and contact with nature.

Original ideas. If you'd like an alternative to traditional walking we recommend you either try 'wogging' (walking with weights) or 'power walking' (moving at a fast pace). The former makes use of ankle or hand weights to train arm and bust muscles more intensively. The latter is a physical activity that involves more effort due to an increased speed, but it is only suitable for experienced walkers.