If you can find just 30 minutes a day to walk, you'll be well on your way to a healthier, leaner body. According to the Aerobic and Fitness Association of America (AFAA), if you walk for 30 minutes each day you'll be able to shed between 16 and 18 pounds of fat each year -- great results from a low-impact activity that requires no special gear and can be done anywhere. Still not convinced? Walking on a regular basis will boost your energy, help you cope with stress, anxiety, and depression, improve self-image, increase resistance to fatigue, improve your ability to fall asleep and sleep well. Walking tones your muscles, burns off extra calories, helps control your appetite and blood pressure, lessens a diabetic's need for insulin, and boosts the level of "good" HDL-cholesterol. Want more? You've got it.

A preliminary study has found that exercise may rev up a person's brain power. In particular, exercise increases the speed of the decision-making process and accuracy of answers. Just imagine what a positive impact walking right before an important meeting can make. Ever wonder why so many people are told to "take a walk" when they're upset or angry? It turns out that walking is more than just an escape; it actually eliminates stress hormones called catecholamines (generally referred to as adrenaline) from the body. This means that with each step you take, you can burn away stress. In addition, walking reduces muscle tension and increases the production of beta-endorphins, hormones that make you feel great after the exercise. Besides, all the cells in the body start functioning at their highest level of efficiency. In short, when you're stressed out, a walk beats a bar of chocolate or a glass of beer any day.

So, how can you walk more without too much sacrifice? Surry Hills is fairly spread out, providing us with plenty of opportunities to stay active. Don't waste your time looking for the closest parking spot. Instead, park your car further away from the building and use that time getting to the building on foot. Each trip to your car can add another 300 steps to your walking routine. Walk twice around the block during your lunch break, before grocery shopping, and after dining out. Instead of eating that extra snack take a brisk stroll and you will feel refreshed. Forget that lifts even exist and use stairs instead. Grab a buddy for a walk to keep you company and upgrade your friend's health status.

Another great suggestion is to use a pedometer for counting steps throughout the day (my favorite approach). Set a goal for yourself, like walking 5000 steps a day, and aim at constant progression. To find out more, go to digiwalker.com

Just start by walking at a comfortable speed as far as you can. Each week increase the distance a little. After you have been walking for a few weeks you probably will not be content to just stroll along, then it is time to add speed. By picking up the pace a little, you will be able to walk farther in a shorter amount of time, increasing your aerobic strength. If you decide to start a walking program, keep in mind that you are not in a big hurry. This is lifetime health, not overnight magic. To make walking a habit takes willpower and strategy. Schedule regular walks with a friend if you need an extra push, or walk first thing in the morning before other commitments crop up. And finally, don't think of it as an exercise - it is a special time for yourself. Enjoy it.

To choose a pair of walking shoes, look for a firm heel cup for stability, a rocker sole to enhance a smooth heel-to-toe motion, and plenty of room for toes. As far as the advanced technique goes, remember to keep your head level and chin up, lean slightly forward from your ankles (leaning from the waist will only tire your back and make breathing harder). To move faster, keep your elbows firmly bent at a 90-degree angle, and swing from the shoulder, ending the swing at chest level. On the backswing the upper arm should be parallel to the ground. Make your stride long and smooth in play with slow deep breathing.

Even if you think that you are already getting enough exercise daily, consider that numerous researches show that most people generally underestimate how much they eat, and overestimate how much they exercise. Plus, it wouldn't hurt to add some walking to your program - chances of overtraining from this simple activity are slim to none.