Last week we told you how to sneak exercise into your life by walking whenever and wherever you can. This week, we're going to help you turn walking into a full-fledged exercise program.

Walking is a smart way to exercise because it's easy to do and kind to your joints and doesn't require a lot of fancy equipment. It's also an incredibly versatile workout. In fact, there are four levels of walking to choose from when building your workout plan:

1. Lifestyle Walking: Casual walking when you stroll through the park or mall
2. Fitness Walking: Treadmill or a brisk walk through the neighborhood
3. High-Energy Walk: Race walking at a lightning-quick pace
4. Walk/Run: Alternating running and walking intervals to spike intensity

Which level of walking is right for you?
It depends on your fitness level, your ability and your preferences. Most people will do a combination of Lifestyle and Fitness walking; those who are interested in serious weight loss or have a need for speed will sprinkle High-Energy walking and Walk/Run into their routines. To help layout your walking plan, focus on F.I.T.:

• Frequency: Number of times per week you decide to walk. Ideally, 3-5 times a week will lead you down the path to your goal.
• Intensity: The number of times you walk per week may be dictated by your exercise intensity, or how hard you walk. In general, Lifestyle walkers should walk more frequently because they aren't pushing very hard. Fitness, High-Energy and Walk/Run walkers can get by with fewer workouts because they operate at a higher intensity.