The day I agree to go walking at six o’clock on a Saturday morning will be the day pigs fly.

But that doesn’t mean I don’t walk. I just do my walking on a treadmill on my own timetable. That works for me because it’s convenient, weatherproof, and I don’t have to do it at 6 a.m.

Walking is a great, low-stress way to burn calories while strengthening your heart. And if you’re thinking about starting a walking program, there’s no time like the present. Yep, today—before you start taking in all those extra year-end calories.

So whether you’re planning to go solo on the treadmill or enjoy nature’s bounty with a few of your friends, here are some tips for launching your walking program, courtesy of the National Institutes of Health, Weight Control Information Network (NIH WIN):

• Up to the task? Check. For most people, walking is a no-brainer. We all walk at least a little every day. But if …

• you have high blood pressure, heart disease, diabetes, asthma, or arthritis …

• you feel dizzy, faint, breathless, or have pains in your neck, chest, shoulder, or arm when you exert yourself …

• you are pregnant …

• you over 50 and unaccustomed to even moderate physical activity …

• you smoke …

you must get the go-head from your doctor before beginning any exercise program.

• Safe place to walk? Check. Fortunately for the local outdoor walkers, my community has plenty of fitness tracks and walking trails. If yours doesn’t, start lobbying. Tracks, trails, and sidewalks are safer than heavily trafficked streets. Yes, drivers should give you a wide berth. But regardless of what they should be doing, some drivers are texting, talking on the telephone, typing into the laptop on the passenger seat, turning around to yell at the kids, putting on their makeup, eating their lunch, or drinking their lunch. And it only takes a second’s distraction for these shoulda-been drivers to run over you.

So if you must walk on the street, walk single file, facing traffic, during daylight hours or wearing a reflective vest to make you are easy to spot at night. And try to move off the road when vehicles approach—especially if driver visibility is limited by sunlight, shrubbery, or curves in the road. Avoid wearing earphones that may inhibit your ability to hear traffic or other dangers.

In addition to careening vehicles, you also have to beware of living, breathing dangers of all types. Walking with partners or groups in well-lighted, well-populated areas will reduce your chances of being mugged or attacked by the kind of wildlife you might encounter if you ventured into less civilized areas. Don’t wear expensive watches or other jewelry that might attract unwanted attention. Do carry a cell phone. And don’t assume these precautions are gender-specific. Men have just as much chance of getting jumped by muggers or mauled by mountain lions or unleashed dogs as women.

• Proper clothing? Check. One great thing about walking is that, unless you choose to do it on a treadmill, you don’t need any expensive equipment to get started. Sure, you can buy a pedometer to track your steps but you can also time yourself the old-fashioned way. However, you do need to wear a proper pair of walking shoes. Shop for athletic shoes that offer good arch support, a firm heel, and thick, flexible soles. The shoes need to cushion your feet and absorb the shock of your weight connecting with the ground. Make sure you spend plenty of time test-walking them in the store.

Besides your shoes, you want to wear comfortable clothing made of synthetic fabrics that will absorb sweat and wick it away from your skin so you stay cool and dry. In the summer, you should wear a cap to keep the sun from bearing down on your head. And in the winter, wear a knit cap to keep from losing warmth through your scalp.

• On the move? Check. Now you’re finally ready to start moving. Simple, right? You’ve known how to put one foot in front of the other since you were about a year old. Um, wait a minute, you might not be doing it right. Seriously. If you want to get the best results from your walk, check your positioning.

Shoulders back. Chin up. Toes front. Okay, now step forward so the heel of your foot hits the ground first, then roll forward onto your toe. That’s right—heel to toe. Now, swing your arms. Very good!

Take it slowly for the first five minutes, then start increasing to a fast walk. After you’ve maintained the fast pace for the time you’ve allotted, slow down for the last five minutes. Finish with some light stretching.

If it’s been a while since you’ve exercised, you’d be wise to start gradually then add two or three minutes to your walk each week while also increasing your pace. Track your progress in a walker’s journal. Set a goal of eventually walking at least 30 minutes a day, five to six days a week. But pace yourself. You’ll get there. The road—or the treadmill—isn’t going anywhere.