Some people think fitness needs to be complicated. (Just ask Liz why she thinks fitness is stupid.) But sometimes, the simplest activities are best. Walking -- perhaps the simplest activity of all -- has long been touted as a good activity for helping you maintain a healthy weight, reduce stress and reduce the risk of conditions such as cardiovascular disease. Research now suggests that a walking program can help reduce pain associated with peripheral arterial disease (PAD).

Even if you don't have a condition such as PAD, walking can make a big improvement in your health. You can use it as an occasional break from your more intense workouts or walking can be your exercise of choice.

Are you a walker? What changes has walking made in your fitness and in your life?

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It's a well-known fact that vitamin D is important for bone health. But it's important for other reasons as well.

Low levels of vitamin D can increase the risk of heart-health issues, including heart attacks and strokes. While you do obtain some vitamin D through diet, the best source is sunlight. So now, while the evenings are short, it's important to make a concentrated effort to get some exposure to the sun.

Ten minutes of sun exposure is enough for people with light skin -- those with darker skin will need a little extra time. Try going for a walk during your lunch hour -- it's a perfect way to get your daily dose of sunlight while getting a little extra exercise as well.

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If you don't have proper form when you walk for fitness, you may be missing out on some of the benefits -- you may even be setting yourself up for injury. Los Angeles-based fitness professional Lalo Fuentes has identified some common problems people have with walking form:

• Easy gliders. Some people walk with a very relaxed/cool stride; They tend to bring their legs forward and their heels touch the ground first. This type of walk can put the body off-balance and doesn't work the hamstrings and glutes as much as it should. If this sounds like you, then straighten up -- imagine a string being pulled upward from your head -- your stride will improve and so will the effects of your walking workout.
• Tippy toes. Many people who are into sports are used to being light on their feet. This can lead to a walking stride where the middle of the feet hit the ground first and heels immediately rise, leaving the person practically on tip-toe. The calf muscles are getting a great workout, but the hamstrings are virtually ignored. When walking, you should strike the ground first with your heel and then roll through from heel to toe.
  

When you have proper walking form, your calves, hamstrings, glutes, and obliques will get a better workout. In addition, you'll have better posture -- and, remember, posture has a big impact on your appearance. See AOL Health for more tips on walking workouts.

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It looks like a treadmill, but there's a lot more to this up and coming piece of fitness equipment. The Thorotread was featured at the Health & Fitness Business Convention in Denver last month. It takes the best of the treadmill and adds a new component that the manufacturer refers to as "resistance retro walking." Basically, the machine helps you walk backwards while pulling on weight.

The grab bar on the front of the machine releases so you can pull back on it while walking backward. The amount of resistance can be adjusted with a simple push of a button. In addition to the benefits of a regular treadmill, the Thorotread's backward action helps work different groups of muscles. The Thorotread will be available for purchase in Fall, 2008.

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Walking with hand or ankle weights is never a good idea. While they increase your calorie burn, they also increase your injury-risk. But now a potentially safer alternative is available.

The Walk Vest is a lightweight cotton vest with pockets for small weights. The site recommends starting out with four pounds and then adding more weight as necessary. The weights are evenly distributed, which is supposed to make it comfortable and safe. According to the product's web site, the weighted vest augments the many benefits of walking including:

• Blood pressure and cholesterol management
• Reduced risk of heart disease, osteoporosis, and diabetes
• Weight control.

The vest isn't as bad looking as you might think. It vaguely reminds me of an army vest, but if you shake that image out of your mind, it's not too bad. I'm not convinced I would want to strap a vest on during a hot summer day, though. What do you think?

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