You know exercise has great health benefits. But excuses get in the way. You’re too busy. Gyms can be expensive. And you’d rather have a tooth pulled than watch another perky aerobics video.

If this sounds like you, don’t despair. The mild spring weather is perfect for walking. Just half an hour each day can improve blood circulation, reduce the risk of heart disease and improve life expectancy. All you need is a comfortable pair of sneakers.

Exercise programs can fail for many reasons. Some programs are too difficult to sustain; others get boring quickly. But according to the American Heart Association, walking has the lowest dropout rate of any physical activity. You can start out slowly, then pick up the pace when you’re comfortable. Can’t spare a half-hour? Try 15 minutes before breakfast and 15 after dinner. Even three 10-minute increments a day will improve your health.

Another plus: You can walk almost anywhere. If you crave variety, go online to find local parks and trails. Or invite a few friends along on your normal route. Their presence will encourage you to stick with it.

You can also use the time to catch up on your reading. Many libraries now offer free audio book downloads for iPods and MP3 players. Apple iTunes has hundreds of free podcasts – just choose a subject that interests you and watch the time fly by.

To make the most of your walking, set a few goals to track your progress. Figure out how much effort you can reasonably exert, then work on improving. Increase your distance, or add a few hills to your route. You’ll find yourself feeling healthier, happier and ready to take on any challenge that crosses your path.