Hike

Walk

walking should be done outside

walk for one hour non-stop

Keep the pace steady and do not overexert yourself

slow rhytmic movement is the key

you should be able to maintain a conversation while walking

getting your heart rate up to a level of aerobics should not be done during your walking ideally this should be done EVERYDAY.

if this is not achievable, any amount of walking will still have a dramatic effect on ressetting your body's set point and making you lean.