Walking is one of the oldest, gentlest and most effective methods of getting in shape and controlling weight. It's particularly important for menopausal women as well as teenage girls, who are at a stage in their lives when they're forming their peak bone mass.

The first thing to do is get a pedometer, which is the best way to record how many steps you do. They can be worn anywhere - even on underwear - as long as they're securely fastened in a horizontal position.

Don't do anything special during the first week - just wear the pedometer and keep a log of your daily steps. This will show you how much incidental energy you burn just by going about your everyday business. Walking to the car, loading shopping and moving between dentists, doctors and school pick-ups all takes effort, and your pedometer is now recording every step you take.

You may be shocked by how sedentary your life has become, but don't throw your pedometer in the bin out of shame. If you've discovered there isn't a lot of movement in your life, it doesn't mean you must immediately schedule marathon training into your routine to make amends. Instead, aim for about a 30 per cent improvement each week, until you're in the 70,000-step club.

Weight-loss expert Dr Gary Egger says that if pedometers are used correctly, the benefits are noticeable - even in as little as a four-week period.

‘You can expect a better-quality sleep, more energy and less fatigue, a lift in your mood, a noticeable alertness throughout the day and perhaps an increase in self confidence and wellbeing,' he says.

Avoid common mistakes

Don't start off cold. Whether you're walking or jogging, a good leg and lower-back stretch before and after activity significantly reduces the risk of injury and relaxes muscles, while at the same time limbering them up for the demands that lie ahead.

It's simple in principle, but people find plenty of ways to run and walk the wrong way. Here's how to avoid common mistakes:

Don't take long steps. The aim is to get the step count up, and longer paces can place unnecessary stress on your shins.

Throw out those decade-old runners, as you can buy shoes designed especially for walking. When choosing a pair, make sure there's room in your shoe for your foot to swell and that it's well cushioned.

Ensure you're in balance. Keep your tummy and backside in and don't slump or look down.

Strike the ground first with your heel before transferring your weight and driving off the toes.

Quick checklist

Before you start, it's important to determine whether your body is ready for the increased demand. Use the following checklist and if you answer ‘yes' to any of the questions, visit your family doctor for a thorough check up.

Has your GP ever said you have a heart condition and should only do physical activity recommended by a doctor?

Do you feel pain in your chest when you do exercise?

Have you experienced chest pain at any time during the past month when you weren't doing physical activity?

Do you often lose your balance because of dizziness, or do you ever find yourself losing consciousness?

Do you have a bone or joint problem that could be made worse by a change in your physical activity?

Is your doctor currently prescribing drugs, such as water pills for your blood pressure or heart condition?

Can you think of any other reason why you shouldn't be doing any physical activity?

How did you measure up?

Check your weekly tally against the following to gauge how much activity there is in your life.

Less than 35,000                   sedentary

35,000 to 52,500                   low active

52,501 to 70,000                   somewhat active

70,001 to 87,500                   active

More than 87,500                   highly active

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