Walking for Your Life? Q. Is it true that walking is almost equal to jogging as an aerobic exercise? As regular readers know, I'm a great proponent of walking. Not only is it almost equal to jogging in terms of getting your heart pumping, but I think research will eventually show that it's superior in terms of overall health benefits. There are lots of reasons to prefer walking to just about any other form of exercise. First of all, everyone knows how to do it and it doesn't require any equipment. Second, you can do it anywhere. Third, the risk of injury is far less than for any other kind of aerobic exercise. With jogging, the risk of injury is high. A person who jogs is also more likely to become exercise-dependent or to misuse exercise. People who really go for the endorphin high are often tempted to run through the pain -- and then wind up being unable to exercise at all. I will often take a walk in the morning after I meditate. Or sometimes, in the afternoon, I walk around the ranch where I live. If I'm in a city like New York or San Francisco, I try to do as much walking as possible. Obviously, San Francisco is great because of the hills. In New York walking is also great because the people-watching is so interesting. You may also find that walking can be meditative and relaxing. You can take in the sights or listen to something on a walkman. Walking exercises your brain as well as your body; it's a cross-patterned movement (right arm moves forward with the left leg) that generates harmonizing electrical activity in your central nervous system. I find that good running shoes with cushioned soles are best for walking. Experiment to find out what works best for you. If you walk up a long, gradual hill or walk at a good clip, you can get your heart and respiratory rate high enough for the aerobic benefit. Maintain a good posture and be sure to swing your arms as you go. I recommend 45 minutes a day, every day if possible. That's about three miles. Do it at least five times a week.