Step it up!

If you'd like to take up walking, but can't find the extra time to do it, here's a plan that's just right for you.

The America on the Move (AOM) program from the University of Colorado Health Sciences Center proves you can lose weight and increase your energy. To do it, add about 2,000 steps a day to your daily activities and eat 100 calories less, about what's in a slice of bread.

Wearing a pedometer is an important part of the program. It helps you determine the number of steps you actually take and how much you are increasing that number. Every step counts and you can see them adding up. Wearing the pedometer, you will be more likely to park farther away from work or the store in the parking lot. You could take the long way to the exit after work. You could take a short walk after dinner in the evening.

Another plus is the program's convenience. You don't have to drive to a gym, buy exercise equipment, or take big segments of your day to do it. And you take your steps by day or by night.