According to the American Podiatric Medical Association (APMA), walking is America’s most popular form of exercise. Walking contributes to circulation, aids weight control, and promotes overall health. The best part? All you need is the right pair of shoes.

The stats The APMA estimates the average person takes 8,000 to 10,000 steps a day, or about 115,000 miles in a lifetime-more than four times the circumference of the globe.

However, Shape Up America has a different view. Research by the nonprofit organization, founded by former Surgeon General C. Everett Koop to promote physical fitness, determined that many people take just 900 to 3,000 steps each day. Ten thousand steps a day should be the goal, and for most people it requires a conscious effort to achieve. You need to add steps to your routine whenever possible.

The benefits Walking is a great investment in your health:

• On average, every minute of walking can extend your life by 1.5 to two minutes.

• A brisk walk can burn up to 100 calories per mile or 300 calories per hour.
• Longer, moderately paced daily walks (40 minutes at 60 to 65% maximum heart rate) are best for losing weight.
• Shorter, faster walks (20-25 minutes at 75 to 85% maximum heart rate) are best for conditioning your heart and lungs.
• Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year.
• If you walk three to four times a week at a brisk pace for 30 minutes, you can lose or keep off 10 pounds a year.
• And if you walk with your spouse, children, a friend or even the family dog, you all get a workout.

Shoe shopping Feet are a complex structure of bones, joints, ligaments and tendons working together to support your body weight on a variety of surfaces. Spend the time (and money) to get the right walking shoes. Here are few of pointers:

• Try on shoes near the end of the day when your foot is its largest, and wear the socks you intend to wear with those particular shoes.
• Feet typically fall into one of three broad categories (low arched, straight foot; medium arched, slightly curved foot; high arched and usually more curved foot) and not all shoe styles will be appropriate for all feet. Try on lots of styles and walk around the store. (Several manufacturers’ walking shoes carry APMA’s Seal of Acceptance. Visit www.apma.org for a listing.
• Understand that excess body weight places more demands upon your feet. You might choose a shoe that has maximum support and stability.
• Replace your walking shoes approximately every 500 miles. Remember, pavement wears down shoes faster than a track or trail. Look for stretched out heels, worn spots on the outsoles, and compressed midsoles that are “molded” to your foot (a sign your feet are no longer being cushioned). The goal is to retire your shoes before you get friction blisters and sore feet.
• If you have certain medical conditions, you may be able to get prescription footwear from HMF’s podiatrist, Dr. Claire Futenma. Ask your doctor for more information.

Walking is a great way to enjoy your neighborhood and the community. The greater Pasadena area is full of great places to walk: parks, historic districts, and even malls. Step to it!