But wait a sec -- shouldn't you rest when you're achy? If you have an acute injury or extreme pain that disrupts your mobility, then yes, of course you should take it easy. However, extensive research shows that low-impact aerobic exercise like walking can improve everyday aches and pains and may help prevent future discomfort. For instance, research suggests that exercise therapy may provide as much relief from lower-back pain as taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDS), and another scientific trial found that in people with osteoarthritis, walking for at least 20 minutes daily was associated with a lower risk of developing recurring knee pain.

"Walking is gentle on joints, which helps with stiffness, and exercise in general strengthens the muscles that support joints and bones and boosts blood circulation, which helps bring oxygen and nutrients to those tissues and joints to treat or prevent pain," explains exercise physiologist Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina. "Consistent exercise over time has also been shown to reduce inflammation to further mitigate pain. And any physical activity stimulates the release of endorphins, feel-good hormones that may act as a natural pain reliever."

If you have a pain condition, it's a good idea to check with your doctor before beginning a new exercise plan, says Ambrose, "but for the great majority of us, walking is the best medicine." Read on for expert tips on building a walking routine that can help you stay vibrant (and hopefully pain-free) for life.

GET MOTIVATED

Taking the first steps may be hard, especially if you've got some pain, but "one thing that really helps people over the initial hurdle is a reward that overrides the discomfort," says walking expert Kirkland Shave, program director of Mountain Trek Health Reset Retreat in Ainsworth Hot Springs, Canada. "That 'joy factor' of being at one with our body and the environment can be a sensational delight." If that kind of payoff isn't doing it for you, plug in to your favorite tunes: Data suggests that listening to music you enjoy has performance-enhancing effects that can get you moving.

START SLOW

Shave recommends beginning with just 10 minutes of walking. "You wouldn't want to hike Kilimanjaro your first time out," he says. Ambrose also advises increasing your minutes and distance slowly: "The key is to build on the routine without overdoing it and causing more pain."

PAY ATTENTION TO BODY CUES

It's important to notice how your body is feeling during exercise. "If your pain is elevated beyond what it normally is, that's a sign to rest," says Ambrose, "and if you feel acute pain, such as a strained muscle or another injury, back off and take a break. "Try not to take a preventive OTC pain medication, like ibuprofen, before heading out on a walk, as it may "mask discomfort and prevent you from noticing that pain signal if you've tweaked something or overdone it," Shave adds.

DEVELOP THE HABIT

Consistency is important for reaping all the benefits of walking, and keeping at it helps reduce inflammation that can lead to discomfort (this is why you may be sore after not having worked out in a while). So build a healthy daily practice: The Centers for Disease Control and Prevention (CDC) recommends at least 2 1/2 hours of moderate activity, such as vigorous walking, per week. The government recommendation for weekly physical activity (150 minutes) breaks down to about 20 minutes a day for a full week or 30 minutes of walking five days a week. You can do this!

WALK MINDFULLY

"Research has shown that people who are depressed experience a greater amount of pain, and since we know regular exercise can help lessen a person's depressive symptoms, something like walking could also help mitigate pain," says Grace Hsiao-Wei Lo, M.D., chief of rheumatology at Michael E. DeBakey VA Medical Center. Practice mindful meditation as you move to help shift your mindset -- perhaps you'll feel good focusing on gratitude and positivity, or maybe losing yourself in the sights and sounds along the way will give you just what you need.

DON"T FORGET TO STRETCH

Try to stretch before and after a walk to get blood flowing to your muscles -- this helps prevent soreness and improve flexibility and range of motion. Shave recommends gentle hamstring and calf stretches to target some of the main lower-body muscles used for walking as well as full-body yoga moves to get blood flowing to your upper body. Listen to your body and never push yourself to stretch beyond what feels comfortable, says Ambrose: "Your body will naturally start to feel resistance as you stretch, and that's when you'll want to hold it and not go too far."

Source: Prevention