If there’s an under-rated exercise, it’s walking.

Any physical activity can give a wide range of health benefits, and sport is the obvious choice. But for those for whom vigorous activity proves to be little more than a method of collecting sports-related injuries, then walking – asa agentler pastime – is perfect.

Effective and easily integrated into everyday life, it can be the mini-workout which burns extra calories and helps you lose weigh, tone up and get that little bit fitter.

Just to get the optimum benefit, take these tips from Lucas James.

Posture: Shoulders back. Eyes forward. Like a soldier on guard.

Heart rate: The higher the heart rate the more calories you burn. Pretend you’re late for the bus.

Weight: Wear a weighted vest or a backpack. Don’t do hand & ankle weights.

Swing: Bend your elbows elbows at a 90 degree angle and swing.

Glute squeeze: Squeeze your buttocks together as you push off with your back foot to shape and firm your bottom.

Hills: Don’t avoid the hills – they burn the calories, and tone your hamstrings and backside too

Do all that. Then you can step it up…

Do it 1-minute intervals walking backwards.

Increase your speed (walk faster, jog or sprint). Walk hills or climb stairs for several minutes to boost your calorie burn.

Then do it sideways. If no-one’s looking.