Instead of coming up with excuse after excuse and waiting around for the right time to start exercising, start walking now! It's easy and it's something that you do everyday! A walking workout can be fun, challenging and an easy way to maintain a healthy weight.

To make your workout more challenging, add some intensity and vary your routine by walking with weights. Walkers who have a bad back or joint problems should however avoid using weights, and walkers with high blood pressure, heart disease or circulatory problems should first consult a doctor. Assuming you are a healthy adult without any special medical conditions, carrying weights is a great way to turn up the intensity in your walking workout.

Weights will help you strengthen your upper body and improve your cardiovascular conditioning. A.C.E. Personal Trainer, Vicki Pierson suggest the following tips when using weights during your walks.

1. The safest place to add weight is around your torso. Weighted vests are available specifically for this purpose to allow you to distribute and add the proper amount of weight that is right for you. Walking with a weighted vest will not alter your centre of gravity and throw your body out of alignment.

2. Build gradually. Start with a light weight that you can easily control whilst walking and keep the walks short. This will enable your body to get used to the added weight and avoid over stressing your joints.

3. DO NOT walk with weights strapped to your ankles. The potential for knee injury is far too great.

4. Swing your arms naturally if walking with hand or wrist weights - slightly bent, in an arc, close to your body to avoid excess strain on your back. Remember not to overdo it. If you add too much weight too soon, swing your arms in large arcs above shoulder level or increase the rate of your arm swing then the risk of injury increases.

5. After you have established a stride that is comfortable for you then start to add weight. Only add approximately one pound at a time with about two weeks between each weight increase.

6. Carry no more than 10% of your body weight, divided evenly between two hand weights or the front and back of a vest. If you are just starting to carry weights, begin with one pound or less and work your way up.

Remember, it is important to enjoy your walk and vary your routine to avoid boredom. Try setting out a walking program that uses different routes so that you don't get tired of the same walking path. Hills are also a good way to vary your program and add intensity. Listen to some music or start a walking program with a group of friends - it's a great way to get fit and stay in touch with your friends.