Walking can be a great way to improve your fitness, not only is it free, it doesn't require any equipment and you can do it whenever you please. Perhaps the only restriction to your walking habits is the weather!

Walking for 30 minutes or more every day provides many benefits: it can burn body fat, improve general fitness and is low-impact so won't put a great strain on your joints. Whether walking for fun or for fitness, the only limit is where you feel safe walking.

Make sure you consult your doctor before starting any kind of new exercise regime, particularly if you've had health problems in the past, you're overweight or haven't exercised in a long time.

Walking alone

When walking every day, things can get a bit boring, especially if the sun isn't cracking the flags. Here's some tips on how to spice up your walk and keep safe:

• Change your walking route regularly so as not to get bored
• Try to walk in well-lit areas where you feel safe
  
• Vary the time in which you walk - catch the sunrise, sunset or midday madness if you can.
  
• Local neighbourhood boring? Why not drive to a local park and walk around there?

Social walking

Bored of walking alone? Try walking with others:

• Walking with the family means you not only keep healthy, but you're encouraging your loved ones to take up a good habit.
• If you're taking children, make sure to pack plenty of supplies and pick a route that is suitable - you never know when you'll need the necessary amenities.
• Friends or family not available? Why not try your neighbours or work colleagues? You'll feel safer and have someone to talk to.

Dog walking

Dogs need exercise too, so what better way to get you both out than taking your beloved canine for a walk? Don't forget though:

• Keep your dog on a lead around pedestrians - some people are nervous of dogs, especially more aggressive breeds.
• Always clean up after your dog - don't be selfish and leave mess behind for other less fortunate souls to walk in.
  
• If travelling to a park, make sure dogs are allowed.
  

Keep safe when walking

Walking is one of the safest exercises you can do, but there are some things to remember:

• Make sure you're fit enough to walk - see your doctor if you're unsure.
  
• Don't try and do too much too soon - if you feel tired then take a rest.
• Avoid sunburn by wearing the necessary sun cream, hats and sunglasses.
  
• Wearing the right shoes can help you avoid foot problems such as blisters.
  
• Remember to get plenty of fluids on board.
• Try to avoid walking in dangerous neighbourhoods, or areas you are unsure of. If you must, don't carry valuables (such as cameras, phones) etc with you.