Q: I am a 32-year-old man. My wife and I want to keep fit but we don’t have time for the gym. So we’ve got together a few friends to go for walks regularly. Will walking help? In fact, we’d like to form a club and let everybody know about the benefits of walking and may be, even participate in the marathon one day. Please advise.
TL, Ranchi

Walking is one of the best and simplest forms of exercise to increase cardiovascular health, reduce body fat, relieve stress and tone muscles. To get the full benefit, you need to walk regularly.That’s where a club or a walking group can keep you on track.

When you exercise in a group, you are more likely to be regular because you do not want to let your friends down.

Walking clubs and groups are individualised. Some clubs are loosely organised, others are more formal and sponsor community wide walks and events in order to spread the word and attract new members. Others stick to a close group of friends.

Walking can be as involved as you want it to be or it can be as simple as putting one foot in front of the other.

If you want to create your own club, these are the guidelines you should follow:

• Announce the first walk in a newsletter and have it distributed in your area including the local health clubs. Organise meetings while you walk.

• Be consistent in terms of time, location and duration of the walks.

• Set up a communication network like an e-mail list, website or a phone tree to communicate.

• Make social events part of the walk. End a morning walk at a coffee shop, go out for a healthy dinner after an evening walk or plan a potluck at a member’s place.

• Give a T-Shirt, a pair of shoes, or pedometers to members who reach mileage goals.You can look for sponsors in local fitness clubs and approach branded sports companies.

• Plan for inclement weather like indoor routes for walking.

• Invite expert speakers to talk about training, proper footwear and combating injuries such as back and knee pain.

• Vary the terrain to prevent boredom.

• Find a physically fit leader, who can motivate others and is best in terms of speed. But keep changing the leader, so that everyone is motivated to be the leader one day.

• Try and walk for 50 minutes — as your final goal — in relatively good speed. But start off with 20 minutes, at least four-five times a week and always carry water. Keep tabs on the physical condition of the members and keep the energy and competition alive in a healthy way.