Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Walk in place – Stand up from your chair and get to it. Anyone can do this one, you are in control of the intensity based on the pace you choose. For a bigger challenge? Bring your knees up to waist level.

Take a walk break – Schedule 10-15 minutes a day to just walk. See how many steps you can get on your fitness tracker. If it’s nice outside, go get some fresh air. Put it on your calendar to make sure it happens. Better yet, find someone to go with you and hold each other accountable.

Park farther away – At work or the grocery store, park further than usual and to help you get those extra steps in your day.

Take the stairs – Instead of taking the elevator, take the stairs instead. The stairs are a great way to increase your heart rate and tone up those legs.