Perhaps the best cardiovascular conditioner for all ages and physical conditions is walking. Walking is associated with fewer injuries because the feet don't hit the ground with much impact. A good pair of walking shoes is the only equipment you'll need to purchase. You don't need to purchase any fancy clothing, but do make sure your clothes are comfortable, breathable (preferably cotton), and loose fitting (no tight or binding clothing).

Buying Your Shoes

Since shoes are your only equipment, it pays to invest in the right kind. Walking shoes should have a snug, well-cushioned heel and firm arch support. Make sure that you have adequate toe room and that the sole of the shoe is flexible and slip-resistant. Ideally, your shoes should be replaced every 500 miles.

Stepping Out and Up

Before you begin your walk, do some gentle stretches to loosen and warm tight muscles to prevent injury. More important, a slow warm up increases body temperature, heart rate, breathing rate and blood pressure, thereby putting less strain on your heart, lungs and circulatory system. Start slowly and gradually work up to brisk arm swinging, walking for 20 - 30 minutes. Then begin to decrease your stepping rate as you begin your cool down. Continue at the slower pace for about five minutes, then repeat your gentle stretches to reverse your warm up process.

Enjoy Yourself

Besides conditioning your heart and lungs, your daily walk can be an excellent time to listen to the radio or cassette player. It is also convenient to walk with a friend or loved one and spend some uninterrupted time together. Whether you do it alone or with a companion, walking can be wonderful for your heart and soul.