Walking for 7 hours a week is associated with a decreased risk of type II diabetes and breast cancer. Walking for 30 minutes day or 3 hours per week is associated with a decreased risk of heart diseases. It is recommended that you walk an hour a day on most days of the week. 

Begin a walk with a 5 minute warm up and end with a 5 minute cool down routine.

Track your walks: Keeping records will keep you on track.

Build a Habit: Walk at least 5 days a week, even if some days you must decrease your time, in order to build your new healthy habit. Increase the time you spend walking each week before working on speed.