The health benefits derived from exercise feature in various headlines on a habitual basis.

We are reminded constantly that regular exercise reduces the risk of heart disease, strokes, diabetes and other ailments.

However, for many, what comes to mind is a tough workout at the gym, sweating on a treadmill or jumping like a horse in an aerobics class.

The good news for those in doubt is that to fall within the healthy parametres, vigorous and sweaty sessions at the gym are not a must. Walking is enough. Actually, regular, consistent walks that raise the heart rate is all we need to reduce health scares.

Many claim that they do not have enough time to fit in a brisk walk in their daily life.

This is hard to believe. All that is needed is a 30-minute walk, four times a week.

I find that the best time to exercise is in the morning. Waking up earlier, putting on the trainers and leaving the house are the hardest part.

Once one steps outside, brisk walking comes naturally and the exercise lifts the mood and makes the day seem better.

Stress levels are reduced immediately for many and the “feel good factor” could be noticed.

The Walkathon may, in fact, be the right target to set in order to gain fitness and adopt a walking routine that will be manageable to maintain.

Some people get into the habit of training for the walkathon but suspending all activities as soon as they cross the finish line until the time comes to start thinking about the race next year.

This in itself defeats the whole purpose of the walkathon.

What we want is a healthy nation, one that realises that there are many health benefits for consistent walkers.

It is important to maintain one’s walking regime all year round, including the hot summer months.

That way, when the walkathon arrives, one just steps up normal fitness training routines which, for regular walkers, would not mean a ‘feat’ as the basic groundwork has already been done.

Whether one is relatively fit or just embarking on a walking programme to complete the distance, it has to be kept in mind that increasing the kilometres has to be done gradually.

The best way to start a walking programme would be with a heart rate monitor in hand to be able to gauge basic levels of fitness. The lower your heart rate, the fitter you are.

As the weeks progress, the heart rate starts decreasing. The next thing to invest in are good running shoes.

Always buy a pair one size bigger than a normal shoe size so that feet have ample space to move during training.

A schedule also has to be prepared before you hit the road. Many might think this sounds strange.

Ideally, if you are a busy person with work commitments and have limited time available, it is best to insert walks as an appointment that cannot be missed.

With 11 or 12 weeks left for February 23, three walks of 45 to 60 minutes each are enough during the week.

The important walk is the longer one that should always be done over the weekend, starting with a one-hour exercise and then building the time up gradually to cover the full distance of 21 kilometres.

Walking scarcely and for short periods of time and then turning up on the big day is madness. This could lead to injury.

If you are tempted to do the 2014 Walkathon, now is the time to start training.

Do not postpone any further. So, get out of the front door... remember that is the hardest part. Enjoy your walking and enjoy the feeling it brings with it.

Everything will seem brighter.