Walking makes you look younger.

Wishful thinking? Well, maybe. But studies show regular exercise can have anti-aging effects. And there's no doubt that keeping active has a vast range of benefits – from helping you deal with anxiety and stress to making you fitter.

Good for the gluteus maximus

That's bum muscles to you or me. We all want a pert bottom and a flat stomach. But we don't all have the motivation needed to pick them up at the gym.

Walking is the perfect way to get fit – no membership fees, freedom to do it when and where you like, and you can start today!

And if you're already a bit of a gym bunny, even better! Just top up your fitness routine by adding a spot of walking to your working day. You'll be really glad you did...

Take good health in your stride

If you do it right, walking won't just make you look good on the outside. Osteoporosis, diabetes, arthritis, strokes, depression – walking helps ward them off. And it's great for your heart and your lungs (opens external window). To find out even more reason read why walk.

• Walking one mile in 15 minutes burns about the same number of calories as running a mile in eight and a half minutes. Pledge to get walking today
• Nearly eight out of 10 adults don't do the recommended amount of weekly exercise. Pledge to get walking today

Get in the mood

Walking wakes you up, but it can also help you wind down. This makes it the perfect way to journey to work.

If you get off the bus or train early on the way in to the office, the exercise will get your brain in gear for the day ahead. On the way home or out for the evening, take a brisk walk to help de-stress and leave the day behind.

Time out

While you walk, you can:

• Enjoy your favourite tunes – in the morning choose an upbeat sound track that'll get you going. On the way home, wind it down. See some great tracks to walk to, as suggested by some top musicians.
  
• Catch up on the news on the move with a personal radio.
• 'Read' that novel – put a talking book on your iPod.
• Think – walking gives you all the head space you need...
• Talk on the phone – use the time to catch up with friends and family.
• Enjoy the view – get to know your local area.
• Look out for wildlife, architecture and local features– there's lots to spot if you look at your surroundings.
• And for even more ideas check out our monthly top tips. .

You'll never walk alone...

... unless you want to. But if you get bored with your own company, try and link up with friends or colleagues and walk together. You could even make new friends – why not take the time to chat to the shopkeepers or local people you see on route?

Looking for new friends to walk with? Check out www.walkbudi.com (opens external window)

Take the family along too! Don't get stuck in traffic taking the kids to school, walk along with them. You can take time out to chat to your child and meet up with other parents along the way. More about walking to school (opens external window).