Fitness: One cheap step at a time

BANNOCKBURN, Ill., Jan. 1 (UPI) -- A lack of cash need not prevent fulfilling resolutions this new year to get fit, given that walking is esentially free of cost, a U.S. doctor advises.

Dr. Melina Jampolis, author of the book, "The No-Time-to-Lose-Diet," says walking is an effective way to get fit.

"For a little extra motivation, find a walking group in your community and keep an accurate pedometer at the ready -- especially one that can easily be placed in a pocket or a bag -- to monitor your progress, ensuring you get all the credit you deserve for your efforts," Jampolis says in a statement.

She advises fitness-walkers that:

-- Fancy walking clothes are not necessary. Wear clothes you already have. In cold weather wear a base layer of wicking fabric that keeps moisture away from the skin, an insulating layer such as fleece or wool to keep warm and a winter jacket with hood.

-- Add music. Research shows that adding medium tempo music to a walking routine can help keep people motivated. This is especially helpful for indoor walking.

-- Drink plenty of water before, during and after walking. Expensive sports drinks or designer waters add calories, cost more and are unnecessary for the average exerciser.

-- Be sure to seek medical advice before starting a walking program to ensure you are healthy enough for exercise.