Listen to the passage again, fill in the following 10 blanks with the words you hear and complete the passage. You know you want to begin a fitness program, but don’t know where to start. It’s easy! Walking is one of the easiest and most 1 ( ) forms of exercise. All you need is a good pair of shoes, comfortable clothing and desire. How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes and walk back. That’s it? Yes, that’s it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as 2 ( ) . Watch your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a 3 ( ) stride. In fitness walking, do not place weights on the wrists. This can stretch the tendons and increase blood 4 ( ) without providing any real benefits. Instead, swing arms in a controlled way to engage the muscles; do not swing the arms too vigorously, which can lead to muscle pulls and injury, and do not hunch the shoulders forward to look at the ground. Do not take large, 5 ( ) strides while walking, for similar reasons. Be sure to drink plenty of water before, during, and after walking. It is important to warm up and cool down before and after a fitness walking workout. This can be 6 ( ) by walking at a slightly slower pace. In addition, at the end of the workout, it is a good idea to do some muscle 7 ( ) . Stretching will make you feel great and assist in injury 8 ( ) . As physical fitness increases, the time spent walking can be increased, as well as the walking pace. It is generally 9 ( ) that people walk from between 30 and 60 minutes per day at a brisk pace, both to improve physical fitness and to lose weight. Notice: If you’re new to walking, start off with slow, short sessions and build your way up 10 ( ) . If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin routine.