Dieters who exercise lose 3 to 5 pounds more over several months than those who only diet. To help you lose 10 pounds in 10 weeks with the USA TODAY Weight-Loss Challenge, reporter Nanci Hellmich worked with fitness expert Mark Fenton to adapt a quiz and program from his book, The Complete Guide to Walking for Health, Weight Loss, and Fitness. He says walking "should be at the core of everyone's active lifestyle."

Take the quiz

To begin a walking program that's right for you, take the following quiz. Check the answers that best describe you and add up your score. Then look at the seven levels to find the best place to start. Check with your doctor before starting any program.

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1. How active are you on a typical day?

A. Low-key. Unless you count walking to the car, mailbox and fridge or around the store or briefly at work, I'm either sitting, standing still or snoozing.

B In gear. I'm often walking around at work, dashing up and down the stairs or chasing kids.

C. In high gear. I move as much as I can throughout the day at work and at home.

2. How much conscious exercise do you get in a week?

A. Not much. I rarely get to the point of breathing hard, let alone break a real sweat.

B. I'm trying. At least three days a week, I can feel my heart rate going up when I walk or exercise.

C. I'm trying hard. At least four days a week I work out for 45 minutes to an hour and often work up a sweat.

3. How fit are you right now?

If I warm up and then walk 1 mile at a hard but not painful pace, it takes:

A. More than 19 minutes.

B. 14 to 19 minutes.

C. Less than 14 minutes.

4. Which of the following best describes the outcomeyou'd like as a result of being more active?

A. I'd be happy to just be a bit healthier, to wake up less stiff each morning and to have a lower risk for chronic disease.

B. I'd invest enough effort to receive all the benefits in (A), and also to begin losing weight at a noticeable rate — say, a pound every week or so.

C. I'd work hard enough to get the health and weight-loss benefits of (A) and (B), and also to begin noticeably improving my aerobic fitness and strength.

Calculate your Score

A = 1 point, B = 2 points, C = 3 points

Add all of your points up then figure out which level is best for you.

Question 1._ + 2. _ + 3. _ + 4. _= YOUR SCORE

If you scored ...

•4-6 points. Beginner. Start at Level 1, gradually working up to a 20-minute walk. Keep a log of how long you walk and about how many miles you cover or steps you take. Next week add a few more minutes daily to work up to Level 2, Level 3 and so on.

•7-9 points. Intermediate. You may be ready to start at Level 3 or Level 4 with at least 20 minutes of walking a day. If this is too hard, cut back and work up to Level 3. If it's too easy, then pick a higher level. Work on increasing duration, then speed.

•10-12 points. Advanced. You may be able to do a 45-minute to 60-minute walk daily. Look at Level 5, 6 or 7. If this feels like too much, start more gradually. If it's too easy, pick up your speed or add other activities.

PICK YOUR PLAN

Level 1, beginner: Getting started. Begin here but add a couple of minutes consistently each week until you reach Level 2.

• Sunday: Walk for 10 minutes or do another aerobic activity such as riding a bike or playing basketball.

• Monday: Walk 10 minutes.

• Tuesday: Do another type of physical activity.

• Wednesday: Walk 10 minutes.

• Thursday: Walk 10 minutes.

• Friday: Walk 10 minutes.

• Saturday: Do another physical activity.

Level 2, beginner: If you're able, you might consider starting with this walking program:

• Sunday: Walk 15 minutes.

• Monday: Walk 10 minutes.

• Tuesday: Walk 15 minutes.

• Wednesday: Walk 10 minutes.

• Thursday: Walk 15 minutes.

• Friday: Do another physical activity.

• Saturday: Walk 20 minutes.

Level 3, intermediate:

• Sunday: Walk or do other physical activity for 15 to 30 minutes.

• Monday: Walk 25 minutes.

• Tuesday: Walk 15 minutes.

• Wednesday: Walk 20 minutes.

• Thursday: Walk 30 minutes.

• Friday: Do another physical activity.

• Saturday: Walk 40 minutes.

Level 4, intermediate:

• Sunday: Walk 20 minutes, do strength training (also called resistance training).

• Monday: Walk 40 minutes.

• Tuesday: Walk 25 minutes.

• Wednesday: Walk 20 minutes, do strength training.

• Thursday: Walk 30 minutes.

• Friday: Do another physical activity.

• Saturday: Walk 50 minutes.

Level 5, advanced:

• Sunday: Walk 20 minutes, do strength training.

• Monday: Walk 40 minutes.

• Tuesday: Walk 20 minutes, do strength training.

• Wednesday: Walk 30 minutes.

• Thursday: Walk 40 minutes, do strength training.

• Friday: Do another physical activity.

• Saturday: Walk 1 hour.

Level 6, advanced:

• Sunday: Walk 20 minutes, do upper-body strength training.

• Monday: Walk 55 minutes.

• Tuesday: Walk 20 minutes, do lower-body strength training.

• Wednesday: Walk 40 minutes.

• Thursday: Walk 45 minutes, do upper-body strength training.

• Friday: Do another physical activity.

• Saturday: Walk 1 hour and 15 minutes.

Level 7, advanced:

• Sunday: Walk 30 minutes.

• Monday: Walk 45 minutes, do upper- and lower-body strength training.

• Tuesday: Walk 50 minutes.

• Wednesday: Walk 1 hour.

• Thursday: Walk 45 minutes, do upper-body and lower-body strength training.

• Friday: Do another physical activity.