If you're looking for a simple type of exercise that requires little gear and is gentle on your body, it's hard to beat walking. It burns calories, gives your heart and lungs a workout, and lets you enjoy nature.

However, even if walking is your main form of exercise, it's a good idea to do strength-training exercises several times a week, spaced at least a day apart. Having stronger legs and shoulders - for swinging your arms - can help you enjoy your walks with less effort.

If you belong to a gym, consider working with a personal trainer to develop a strength-training program specifically focused on supporting your walking. If you're on your own, try these simple exercises:

• Lunges - Step forward with your right foot, reaching out to take a big step. Slowly lower your left knee toward the floor so that your right knee makes a 90-degree angle. Pause, then slowly rise and bring your left foot up alongside your right. Repeat with the opposite foot as you walk across the room.
   
• Squats - Stand with your feet shoulder-width apart, then slowly squat down until your knees are bent at a 90-degree angle. Keep your back straight during the motion and be sure that your knees don't extend past your toes. Pause, then slowly rise.
   
• Toe raises - Stand with your feet shoulder-width apart, then slowly raise yourself up onto your tiptoes. Hold briefly, then lower your heels back to the floor. If you need help with balance, stand behind a chair with your hands resting on the chair back.
   
• Arm raises - Stand or sit in an armless chair. Holding a lightweight dumbbell in each hand at your sides, even with your shoulders, slowly lift the weights over your head toward the ceiling. Hold for a moment at the top, then lower the weights to their starting position. Breathe out as you lift the weights, and breathe in as you lower them. Another shoulder exercise is to start with your arms straight down at your sides, then lift the weights outward and up to shoulder height with your arms straight.

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