Personal trainer at Spartan Health Club, Dwight Campbell, says walking as a mode of exercise is suitable for any age group. He also said that while walking may seem to produce low results, it actually has many benefits. "It helps people to de-stress - by burning stress hormones, it is a good cardiovascular workout - beneficial to the heart, and it helps in muscle density and toning - for instance in your calves."

Walking can be done solo or in groups. But since it is a form of exercise, the way you walk should reflect this. "You should walk at least 15 to 20 minutes within your heart-rate zone. If you are healthy, you should be able to achieve at least 90 per cent of your heart rate. To determine your maximum heart rate, subtract your age from 220, said the trainer.

Increase duration

Brisk walking is recommended and, as time progresses, the duration should be increased then intensified, depending on the goal and health of the person. "The body will get used to the stress if continued, so if you started out doing 20 minutes, you can increase to 30 then perhaps to 45 minutes." Campbell also highlighted that inclines provide more of an advantage than level land. One advantage is that they allow persons to burn more calories.