You can get health benefits by walking at any speed. But if you're looking for greater fitness gains--weight loss, stronger muscles, increased heart/lung stamina--experts have a few tips. As always, check with your physician before beginning or making a change in your fitness program.

•Make it brisk. A leisurly stroll will help relax and energize you, but a brisk walk--3 to 4 miles per hour--will give your heart a good workout and burn more calories. Just be sure to walk at a pace that allows you to pass the "talk test" (being able to speak without gasping for air).

•Take more steps. If you want to speed up yours walk, don't lengthen your stride. That can feel awkward and also cause pain in your knees, shins, and feet. Instead, step more quickly, all the while maintainig a comfortable, natural stride.

•Pump your arms. Swinging your arms down by your sides as you walk can cause discomfort in the back. Instead bend your elbows, hold them close to your body at waist level, and pump them back and forth as you walk. This will help you go faster and will avoid stress on your lower back.