The best way to physical fitness and health is WALKING. It's free, it's easy, and it makes a real difference. And, it juices your energy big time.

"You'll feel like a million dollar personality within six weeks. You'll sleep better and you'll get out of bed with more energy, says Dr. Richard A. Stein, a cardiologist spokesman for the American Heart Association living in New York City.

You'll be slimmer. Why? Walking burns 125 calories every half hour. Those who walk at a leisurely pace burn two and a half pounds around the waist.

"That may not sound like much, but over a decade that's 20 pounds and five inches, "says Dr. William Kraus, a cardiologist at Duke University in Durham, North Carolina.

Steps to Get More Miles Under Your Feet:

WEEK 1 AND 2 - JUST DO IT.

Walk for fun. Just walk and do what makes you sing, laugh, smile when you walk. Make it an emotional delight.

Walk at a pace that allows you to talk with slight breathlessness. This is a guide. Can't talk, slow down. Talk ezee, speed up. Find your pace.

In the first week, walk in 10-minute bouts three to four times a week. Next week, add another two minutes per walk.

WEEKS 3 AND 4: FINE-TUNE IT!

Try to walk from 20 to 30 minutes at a time, picking up pace a little each time. Try adding an extra day's walk by month's end. Focus on your posture. Stand up straight, with shoulders back and tummy tight to protect your back as you walk.

WEEKS 5 AND 6

Keep it interesting by changing routes and listening to grovey music.

First, walk five minutes at a steady pace. Then walk as fast as you can for 90 seconds. Recover for the next 90 seconds by walking at a leisurely pace.

This helps calorie burning, and makes time fly.

WEEKS 7 AND 8 REWARD YOURSELF

The more fun you make your walk, the more likely you'll keep to it. Treat yourself to something you like that is non-food. Try water.

WEEKS 9 - 12

Don't be surprised if something interesting happens at the three month mark. That's when exercise becomes a habit and you begin to crave the feeling that comes with it.