I saw a middle-aged woman on the walking path the other day, dressed in tights and a sweatshirt putting in her time. I was happy to see her out in the sunshine, breathing fresh air, but then I noticed she was barely breathing at all. Her head hung down, her shoulders drooped, her gait was slow and slightly uneven.

Yes, she was putting one foot in front of the other, and yes, all exercise deserves praise, but was this dear woman in need of some serious training help?

Yes again. She needs someone to talk to her about her poor posture, her lackadasical form. Walking at her rate is acceptable — maybe she's sick? Recovering from surgery? A Diet Cola freak? But it's not optimal for toning muscle, boosting your heart rate or strengthening your lungs. To do that, you have to stride with real purpose, displaying enthusiasm and athleticism.

And that's just the start of it. So putting on my A.C.E. certified personal trainer hat, the one with the yogini in full bow pose embroidered on the back, I want to review my tips for How to Be A Healthier, Happier Walker:

(1) MARK THE MOMENT OF BEGINNING. Before you begin your next walk, take a moment to stand quietly and set your intention:

"I want to release the tension I feel in my head, in my heart, in my lower back."

"I want to walk fast enough to get my heart beating, not wildly, but noticeably."

"I want to fit into that flaming red cocktail dress I bought last summer."

What you declare isn't as important as bringing your attention to your walk. It's happening now. Be present for your walk, and your walk will present you with more of the health and stress-releasing benefits we need in these trying times.

2. WAKE UP, WARM UP YOUR BODY. Most of us lead sedentary lives. We sit, we stand, we drive, and in between, we watch TV and eat overly processed food. It's the American way. Sadly, it's also the way to weaken your muscles, stiffen your joints, and set yourself up for annoying aches and pains. That's why walking is such a great fitness sport. All the major muscles and joints are in play.

Warm them all up with some easy walking, including gentle shoulder rolls, lunges and hip circles. A gradual cool-down after a sweaty vigorous walk is also a good idea, and so is a drink of water and a piece of fruit, or a modest handful of nuts and raisins.

3. KEEP YOUR HEAD UP. This small change makes a big difference. Walking with your head down can strain your back and shoulder muscles, and restrict your breathing. (You are remembering to breathe, arent't you?) Walk with your head nicely balanced between your shoulders, not pressing forward or hanging back. Your eyes are relaxed, ears open, no neck tension whatsoever.

4. PUMP YOUR ARMS. You'll be surprised by how much more powerful your stride gets once you relax your upper body, (especially your shoulders!), open your chest and allow your arms to swing in a natural way, in opposition to your feet. Keep your elbows tucked in to your side, arms bent at about 90 degrees, hands loose. To add some speed, pump those arms, and take shorter, quicker steps, not longer ones.

5. FOCUS ON YOUR CENTER. As you walk, be aware of tightening your abs, pulling your navel in toward your lower back. Gently squeeze your gluteals (butt muscles) so they pull forward under your hips, creating a bit of a pelvic tilt. You'll forget to continue this, so check in with your abs and glutes from time to time. Good form produces greater results and a slimmer torso.

6. LEARN TO IMPROVE. Racewalkers get a lot of forward thrust and speed from their exaggerated hip wiggle. Experiment! Practice landing on your heel, your toes flexed to the sky, rolling over your foot, using the big toe to give your body a powerful push forward so you feel all your leg muscles — from your calves to your glutes — fully awake and engaged.

7. HAVE FUN, and don't overdo it!

ENERGY EXPRESS-O! KEEP SMILING

"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today, and we don't know where the hell she is." — Ellen DeGeneres

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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