How many hours each day to you spend sitting down? More than you’d like? If your regular routine involves a desk and a chair there’s a simple and free way to throw off your deskbound lethargy and bring activity to your day.

Ok, so what is this miracle that is simple, free and gets proper, lasting results? A weight loss program that is so flexible virtually anybody can fit it into their daily routine? A plan so simple and natural it's as easy as a walk in the park?

Well, that's precisely what it is - no equipment, no trips to the gym, just the straightforward act of placing one foot in front of the other can actually transform your figure!

Let's look at the science bit. To lose one pound you must burn 3,500 excess calories - sounds like a lot? Walk briskly for an hour (approximately 4 mph, or one mile in 15 minutes) and you will burn off around 350 calories. So in ten days you have walked off your first pound. The heavier you are, the more calories you will burn so, as the weight starts to come off, you might want to step up the intensity.

Walking can also transform your health. Taking roughly 10,000 steps a day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound like way too much? Well, it actually translates into just one hour's walking. 

Still sounds like too much? Break it down – an invigorating walk to start the day before breakfast, a brisk walk to (or round!) the shops at lunchtime and an after dinner walk with the dog (or other half!). If you can do the school run on foot rather than in the car the kids will get the benefit as well.

If you still don't think you can fit an hour's walking into each and every day, what it also equates to is getting up once an hour, every hour throughout the day (say 8am until 8pm), and moving for just five minutes.

Pedometers are a great motivational tool. Inexpensive and easy to use they can be worn anywhere. Many pedometers can not only track steps, but distance, calories burned and aerobic steps and are particularly helpful in keeping track if you have to split your walking up into smaller chunks.

However you break down the steps, there's one great result: a slimmer, fitter, more energetic you.

In 60 minutes of walking, you'll burn 300 to 500 additional calories. Keep that up for 10 days and you'll lose a pound. Keep it up for a year and you'll be 35 pounds lighter — without a minute of dieting.