Intense physical exercise is not the only way to better health. Studies show that walking several times a week can lower risk of many diseases. They include heart disease, stroke, diabetes, bone loss, arthritis (关节炎), and depression. Walking also can help you lose weight.
Fast walking is good for the heart. It lowers the blood pressure. It raises the amount of good cholesterol（胆固醇）in the blood. Researchers say walking can sharply reduce the risk of suffering a heart attack.
Studies have also shown that walking for 30 minutes a day can delay and possibly prevent the development of diabetes. People who are overweight have an especially high risk to develop this disease.
Walking strengthens the muscles and builds up the bones that they are attached to. Studies show that walking could decrease the risk of developing osteoporosis （骨质疏松症）. Walking can also help ease the pain of arthritis in areas where bones are joined. This is because walking strengthens the muscles around the bones.
Experts say walking is one of the safest ways to exercise. There is a low risk of injuries. So it is good for people who are starting an exercise program for the first time and for older people.
A walking program is easy to start. You should wear loose clothes and good shoes. There are shoes that are designed especially for lots of walking.
How fast should you walk? For the best effect, doctors say you should walk fast enough to cause you to breathe hard. Yet you should still be able to talk. Let your arms move freely while you walk.
There are no rules to starting a walking program. You might walk short distances. Or you might walk up hills to strengthen your leg muscles. Health experts say you can gain the most from a walking program if you walk at about five kilogmeters an hour for 30 minutes a day. You should do this about five times a week.

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Walking to ()____________fit
()____________ of walking	Superiorities to other exercises	Tips to walkers
Reducing the risk of a heart attack                      ()___________the blood pressure                      Raising good cholesterol	Being ()______ than many other ways of exercise, especially for () ________or elders	Wear loose clothes and good shoes
Walk fast enough to cause you to breathe with ()________ but still able to talk
                   Controlling the development of diabetes                      Help you lose weight	Walk with your arms move ()_________
Decreasing the risk of osteoporosis and arthritis                  Strengthening the muscles                      ()_______________ up the bones	Being easy to start ()___________ rules
Lowering the risk of other diseases, such as stroke, depression and etc.