Vary your pace. Varying your walking pace can help to strengthen your heart and lungs. Intersperse brisk and slow parts to your walk. Walking at night. If you're walking at night, were light-colored or reflective clothing. Warm up. Begin your walk with a 5 â€“ 10 minute warm up at a slow pace. Stop and stretch once you're warmed up. Walk with poles. The poles help to increase your workout, and at the same time, protect your knees and ankles.