OK, it’s settled: This coming week, instead of working through lunch at your desk or going out with the gang for a $4.95 all-you-can-eat-but-not-necessarily-digest buffet, you’re going to observe National Walk@Lunch Week and take a walk. (Technically, it’s National Walk@Lunch Day,  but the observance deserves at least a week.)

We’ve already gone over what National Walk@Lunch Week/Day is and why it’s important. Today, we’ll discuss how to make it happen. Not that taking a walk is rocket science, but it’ll behoove you to have a little direction going into tomorrow.

What you’ll need

Shoes & socks. While some shoes can double as work & workout shoes, for the most part you’re smart to bring a separate pair of shoes dedicated to the purpose. You don’t need fancy athletic shoes, just something comfy that won’t cause blisters or otherwise mess with your feet. As for socks, a pair of plain old athletic socks will serve the purpose, which basically is to keep you from having sweaty feet the rest of the day.

Wet wipes. Speaking of sweat, there’s a chance you might work up a little. Some people stash wet wipes in their desk to freshen up with after a walk. (Amazing what a swipe under the arms can do minimize collateral damage.) Others stick a damp washcloth in a ziplock bag. Hand sanitizer applied in the aforementioned

pits works as well.

A quick, portable lunch. Ironically, while a main goal here is to keep you from eating at your desk, you likely will end up eating at your desk — but only because your alotted lunch period has been consumed with a walk! Thus, you’ll need something quick and portable, something you can eat with preparation and without paying it much attention, and because you’ve just done well by your body and don’t want to ruin the effect, something healthy. Veggies (carrots and cherry tomatoes top my list), fruit (we’re coming into strawberry season), and maybe a sandwich (mustard instead of mayo, wheat bread instead of white), and you’ll have one happy body the rest of the day.

Game day game plan

Breakfast. It is the most important meal of the day, even more so if you’ll be burning extra fuel over the noon hour. Don’t scrimp; make sure you’re sufficiently fueled to make the most of your walk.

Pre-walk refueling. Even if you had a good breakfast, it won’t hurt to have a quick snack an hour before you walk. A handful of nuts, for instance, is particularly effective.

Slipping away. Let’s face it, if you have a reputation of working through lunch, you may be a little concerned about being away from your post for 30 minutes or — gads! — 35. You may need to ease your boss and coworkers into the notion of you being away. Do this by giving the appearance that you’ve just slipped away for a moment. A sweater over the back of your chair, a report scattered across your desk, even buying a piping hot cup of coffee to leave on your desk just before heading out — all good ways to divert attention.

Enlist recruits. Another way to not draw attention to your absence: Recruit coworkers. If they’re in on the act, they won’t left to speculate on your whereabouts.

How long should I walk? Shoot for half an hour. One camp of healthcare advocates says that as little as 10 minutes of continuous walking can do you good. This may be true, but if you really want to reap the benefits of being active, you should keep your heart working for a good 30 minutes. It’s discouraging to be doing what you think you’re supposed to be doing and not feel better or see results; minimize that risk with a minimum 30-minute walk.

Where should I walk? Good question, one we’ll answer tomorrow.

Post walk. If you did your job and got your heart rate up, chances are you’ll return with what the more genteel among us would label a “glow,” the rest of us a good sweat. Five minutes or so of chilling in a cool spot should erase most of that glow, those wet wipes you packed should handle the rest.

Log it. I’m big on logging workouts, if for no other reason than at the end of the week you can look back and see that at least you accomplished something. If you’re a just-the-facts type, your distance and time will suffice. Those of you who like a more complete recollection of history may also want to record the weather, where you walked, who you walked with, what you thought about on your walk.

What I thought about? Yes, what you thought about. For while you may think that the main reason to walk over lunch is for your physical well-being, you’ll be surprised by what it does for you mentally. Away from email, away from the phone, away from the constant barrage of demanding coworkers and bosses, you’ll discover the true benefit of taking 30 minutes to take a walk: time to think.

Or, perhaps more crucially, not.