One in three people can barely manage to walk for 30 minutes a week, says a study. If you are one of these, it`s time to put on your sports shoes and get into the walking mode. Here`s your guide.

Don`t remember the last time you walked, even over short distances? Well, you`re not the only one. According to a recent study conducted in the US, walking 20 minutes a day could save 37,000 people a year from dying prematurely of cancer, heart disease and stroke. However, one in three people can barely manage to walk for 30 minutes a week — including everyday trips to the shops, work or school.

"Walking as an exercise, when done regularly has shown to be preventive for most chronic health conditions, such as heart disease, stroke, diabetes and several forms of cancer. Not only is it a preventive measure, but it`s also a form of therapy for all of these conditions too," says preventive cardiologist Dr Aashish Contractor.

Here`s what you should keep in mind if you want to including walking as a part of your daily exercise.

Get the posture right

Good posture makes for a comfortable walk as it helps you to breathe easier and avoid back pain. Stand erect, but don`t arch your back and keep your chin parallel to the ground. While walking, the heel of your foot should land first.

Comfort is the key

Walking shoes are typically rounded at the toes and heels. "You should select shoes that allow forefoot flexibility and are breathable. They should comfortable with adequate cushioning," says fitness trainer Supriya Date. Similarly, wear loose clothes that don`t restrict movement.

How much is good enough

Experts say walking doesn`t just help you lose fat and tone your calf muscles, it also boosts your immune system. A brisk 30-60 minute walk daily, is recommended. Those with a sedentary lifestyle and hectic working hours should walk for at least 20 minutes, three to four times a week. For most people, a brisk walk is one in which they should cover a kilometer in 10-12 minutes. Date says, "If you cannot maintain the same pace, do a brisk walk for two minutes, then walk at a comfortable pace for two minutes. Repeat this action. You can even break the 30 walk into morning and evening 15 minutes respectively. The most important thing is to walk regularly."

BDST: 1555 HRS, JAN-29, 2014