Note: please consult with your health care professional before starting a new exercise program.

Spring is in full swing, so get outside and enjoy the sun and sweet flower smells on a walk. It's as easy as putting one foot in front of the other at any pace you choose, whether it be first thing in the morning, during your lunch break at work or in the evening after dinner

You may have heard about the "10,000 Steps a Day" program (www.shapeup.org). It was developed on the heels of recommendations from the Surgeon General to include 30 minutes of moderate activity each day on top of your customary daily activities for good health and weight management. Research shows that 10,000 steps are equal to 30 minutes of moderate activity

So how far are 10,000 steps? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. On average, you will burn about 100 calories per mile

Seem like a lot? Don't be intimidated. It's a goal to work toward and an incentive to get you out. So here are some ways to make your walks more fun and help you reach the 10,000 mark.

Use a pedometer. Wearing a pedometer is a fun and easy way to track your steps each day. Most basic models cost around $30. Put it on when you get up in the morning and wear it until bedtime if possible. Record your daily steps in a notebook. By the end of the week, you'll see your average daily steps and you might be surprised how many (or how few) steps you get in each day.

Find a friend. You'll always be motivated if you have a friend or workmate who can join you.

Mix in some moves. Try different things such as lengthening your stride, or hopping or skipping every few steps. If you’re wearing comfortable, stretchy clothes, do some lunges or 10 jumping jacks every few minutes.

Work walking. If it's tough to get out at lunch every day at work, don't worry. Use the stairs instead of the elevator. Park farther from your office entrance. Or plan a walking meeting

When it comes to gear, the most important thing is to wear comfortable shoes with good heel cushioning and stability. Check with your local running or shoe store for walking-specific styles

Here are two more ways to spice up your walking routine:

• Mall walking. Many indoor malls allow people to come inside and walk during off-hours. If it’s too hot or cold outside, a climate-controlled mall offers up a great venue for getting your steps in. Check with your local mall to see if they allow mall walking or if they already have a program set up.
• Nordic walking. For this, you walk with specially designed poles on sidewalks, or paved or dirt paths. Companies such as Exel (www.nordicwalking.com) and Leki (www.leki.com) offer Nordic walking poles. Along with giving you an upper body workout, using poles will help you burn more calories.

Happy trails!

Rebecca Heaton is a sports and fitness writer and editor who contributes to a number of regional sports and fitness publications.