Be sure to warm up slowly and stretch at least three days each week, with major emphasis on the muscles of the legs and lower back. Monitor yourself for symptoms of overexertion, including shortness of breath, insomnia and feelings of fatigue an hour after completing exercise. Make your walks enjoyable by inviting a friend, choosing a scenic route or listening to music. Challenge yourself in the later weeks of the program by adding hills or stairs. Keep your program flexible. If you miss a week, simply start again at the previous week’s level.

What’s the best time to exercise? Whatever you find most convenient and enjoyable. Try rotating your schedule to a different time of day each week to see which you enjoy more and which times best fit into your schedule. Here are some things to consider as you decide:

Morning: Many people enjoy exercise in the morning because they can roll out of bed, exercise, shower and be done for the day. Proponents of early morning exercise say they are less likely to engage in unhealthy eating behaviors on the days they exercise in the early morning. Many report less anxiety and better moods throughout the day. A small amount of research indicates that individuals may increase utilization of fat as an energy source with morning exercise. However, if you need to cut sleep short or rush to fit in your morning workouts, the additional stress may negate the benefits.

Midday: Office workers may enjoy walking 30 to 45 minutes at lunch. Many find the mental break and physical exertion helps them concentrate in the early afternoon when alertness tends to wane. Moderately paced walking rarely requires a shower afterward, and the simplicity of changing into walking shoes makes it convenient. The down side to this regime is busy work schedules and meetings that cause you to skip exercise and work through lunch.

After work (late afternoon/early evening): Fans of this schedule like to work off the stress of the day. It’s also more likely they will exercise than if they simply went home. Many people look forward to the social interaction at this time of day. Showers and time pressures are usually not as problematic. Fatigue and family obligations may be more likely to interfere with this schedule.

In general, it is better to walk before eating or wait at least two hours after a heavy meal to exercise vigorously. Morning exercisers may opt for a light snack of juice and a piece of toast before exercise. Eating before exercise, especially a high-fat meal, places stress on the cardiovascular system. Anyone with health concerns such as heart disease, high blood pressure or diabetes should avoid exercise after eating.

As for exercise at night, be sure not to exercise vigorously for at least two hours before your regular bedtime. The physiological arousal of exercise may delay sleep. Unless you can sleep later in the morning, you may not get the full eight hours your body requires.

After experimenting with various times, you may find the best strategy is to keep your schedule flexible. Set a goal of walking in the morning three days each week, then walk at lunch two days. Take the dog for a walk on weekends. The primary goals are to be consistent and to enjoy your exercise.