Walking is the simplest form of exercise but your first time on a treadmill might be intimidating. Here are my simple guidelines for walking:
Beginners - Start with ten minute intervals 2.2-2.9mph. Hold on for balance
Intermediate - Increase speed to 2.9-3.5mph. Swing arms at side
Advanced - Speed can be varied 3.0-4.5mph Challenge intensity by adding incline. Start with 2% increments working up to 15% grade.
Try "Walk-ilates". It will also help you increase your fitness level quickly and make your walk more fun. Put a little pep in your step.
Andrea Metcalf, author of Naked Fitness is America's Fitness Expert and a healthy lifestyle spokesperson.