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Mike Roizen and Mehmet Oz

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If you thought antibiotics, MRIs and defibrillators saved lives, then you need to take a look at what a simple, daily, 30-minute walk can do. When we wrote that walking alone brings you 40 per cent of the total health benefits of all exercise, not only did we hear huge sighs of relief from people who aren't crazy about running, cycling and other activities, but we also got an avalanche of mail filled with "secrets." People who felt more energetic sent their secret. People who dropped pounds sent their secret. So did those who quit smoking, lowered their blood pressure and eased their arthritis. And all their secrets were the same: Walk 30 minutes, every day.

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If the statue of David has been more active than you have lately, start slowly and work up to three 10-minute walks a day.

How to get started? There are three things NOT standing in your way: You don't need a prescription, you don't have to buy and cook it, and it's perfectly legal. However, if the statue of David has been more active than you have lately, start slowly and work up to three 10-minute walks a day. That alone can make your arteries more flexible and your immune system tougher.

If you're already doing a pretty brisk walk on most days, try kicking things up a notch, because you're still considered sedentary even if you log 5,000 steps a day. Once you get focused, doubling that number (yes, to 10,000) isn't that hard. Here's how:

Don't overestimate dog duty. Know what people really do when they walk the dog? They stroll the dog or, more likely, they stand around while the dog checks out the neighbour's Shi-Tzu. The fact is, most dog walkers actually put one foot in front of the other for only eight out of every 60 minutes they're out there with Rex. Don't stop walking the dog (not that you could). Instead, pick up the pace so that both of you get a good 30 minutes in. Hang out afterward.

Think steps, not minutes. When a group of women were told to walk either 10,000 steps or 30 minutes a day, the step-counters racked up about 2,000 more steps a day than the clock-watchers did. Which is why you need to...

Get a pedometer. There's something about watching your steps add up on a pedometer that turns the whole thing into a fun challenge. While most people naturally log 3,500 to 5,000 steps a day (about 2.5 miles) just by walking to the coffeemaker, putting away the laundry and crossing the parking lot, those with a goal of 10,000 steps take lots more steps than people who don't.

But not just any pedometer. Get the most accurate one you can afford. The least expensive/reliable/durable have a spring-set horizontal arm that moves up and down as you walk. The best and most expensive are electronic ones that actually detect your foot hitting the ground. In between are models that balance cost, convenience and reliability; they measure movement with a device called an accelerometer.

Dr. Mike and his patients have tested more than 100 pedometers. They've found that most men and about half of women like the Omron HJ 720ITC (about $35-$50); other women tend to prefer a thinner model that can clip onto a bra strap.

Speed it up. What makes a walk qualify as the "moderate intensity" needed for the most health benefits? New research suggests about 100 steps per minute on level ground. Try it; you'll find that's pretty fast. We're not saying you have to hit that exactly, but most people can benefit from a little speeding up. A good way: Every few minutes during your walk, try doing 50 steps (count only the number of times one foot strikes the ground) in 30 seconds. Relax back to your normal pace, then repeat a few minutes later. Soon, a faster pace will feel more comfortable.

Get a buddy. If you don't have someone to walk with regularly, at least have someone you can call and brag to: "Yup, I walked today. Got up half and hour early to do it!" Nothing keeps you on track like reporting in.

Lose the excuses. If it's raining, you walk (nobody's melted on us yet!). Though indoor malls are great bad-weather walking tracks, just don't do too much window shopping. There's a blizzard, you walk. It's a perfect day for fishing? First you walk. Got it?

More is better. What's true for love and vacation (unfortunately not for chocolate or pinot noir) is also true for walking. Get as much as you can.

The You Docs - Mike Roizen and Mehmet Oz - www.RealAge.com are authors of 'YOU: Being Beautiful - The Owner's Manual to Inner and Outer Beauty.' Their column runs Saturday.