Walk this way toward relaxation - includes related information about exercise - adapted from The Walking Magazine - Special Women's Health Issue

Vegetarian Times, July, 1995 by Adele Edwards, Rana Dogar

1. After an easy warm-up of minutes of slow walking and 10 minutes to 15 minutes of moderate-speed walking, crank up your speed for short bursts (15 seconds to two minutes) and then let your pace drop to allow your body to recover - long enough for your breathing to become comfortable again (two minutes of easy walking should do it). Crank it up, let it go. Throwing four to 10 bursts into your walk will help increase your anaerobic strength - your body's ability to do high-intensity work such as dashing up the stairs or chasing the dog.

2. Walk hills. Tackle a rolling loop to boost your heart rate (you'll gain anaerobic benefits if you're breathing hard) and to toughen and tone gluteal (butt), thigh and calf muscles. The steeper the hill, the more muscles you work.

3. Shoot for a personal record. After a five-minute stroll to warm up, start your watch (or make a mental note) and then go at your quickest sustainable pace. Keep a record of your walking times and try to knock a few minutes off list week's or last month's best. A continuous, medium intensity effort builds aerobic fitness - cardiovascular strength that helps keep your heart healthy.

MAKE A MONTHLY PLAN

Walking can unleash the explorer within, reconnecting us with the natural world and our innate sense of adventure. No matter where you live, a great walk is only a short drive away.

Each month, pick a destination that truly inspires you. Nothing will keep you walking for 29 days of the month like knowing that on day 30 you're going to challenge yourself with a day hike over rugged terrain, a two-day backpacking trip or a thorough exploration of a city you've always wanted to visit.

Deciding where to go is part of the fun. Plan ahead or head out with no particular destination in mind. One couple loads their gear and heads north once a month. As she drives, he reads aloud from a trail guide. Along the way, they pick a destination that sifts their moods. "As long as you've got the gear and check things like trail updates and the weather forecasts for safety when you arrive," she says, "it's a great way to enjoy the weekend."

If making plans overwhelms you, go on a guided hike or walk. The American Hiking Society maintains a list of organizations that lead walking and hiking tours for people of all abilities. Call (703) 319-0084 for information. Some outdoor stores such as Eastern Mountain Sports ([603] 924-9571) and REI Adventures ([800] 622-2236), also lead outings.

MAKE A YEARLY PLAN

Once a year, go for the big one: the mother of all vacations, a trip that involves hiking or just walking over some spectacular terrain at a place that you'll never forget. Tie it all together: the physical gains from the daily walks, the mental focus from your weekly long walks and the sense of adventure from your monthly explorations. Reward yourself for all of them.

Whether you amble from inn to inn through New England, ascend California's Mt. Whitney or do Ireland's Ring of Kerry, just pick it, plan it and go.

(This story was adapted from our sister publication, The Walking Magazine. For more information on Walking, call [800] 435-9610.)