So when we say go outside and play, where do we start?  What is the one single exercise that we can do anywhere, with anyone, anytime, with no equipment other than a good pair of shoes. Walk.

It's not just for beginners, either: Even the very fit can get a good workout from walking. From a simple walk of the dog around the block to hiking in the hills of Peru, walking is perhaps the easiest of the movement exercises to build into your daily routine.

As always begin slowly if you haven't had movement in your life for a while, whether through illness or sitting still at home or at work. Start with as few as 10 minutes; five out and five back, daily.  But here is the key - walk fast enough that you can still talk to your friend but couldn't sing a song. Brisk. Daily. Walk.

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else. 

If you do not experience stiffness, soreness or straight up pain after your first few walks, then gradually add five minute increments until you find up to 1 hour each day for your walks.  Remember as well that you can build walking into your daily routine easily.

Park at the far end of the parking lot when getting your shopping done and then remember to pick up the pace getting to and from that car to the building.  Take the stairs when you can.  

I have a very distinct memory of not being allowed to use the elevator at the doctor's office as a child.  We always had to walk the three floors up.  Now admittedly, I grew up in a small town and I probably only remember this because it was the only tall office building I went to with my mother regularly.  Just last week my children heard this story for the umpteenth time as we ran up the stairs to get our flu shots. (Okay, the 17 yr. old didn't exactly run)

The point is, if you are looking for a place to start then, walk. Head up, breathing deep with your tummy, shoulders back. And don't forget to smile while you walk, you will enjoy it even more.

Now the puppy is giving me the stare. Time to practice what I preach.