Humans evolved to walk and run at low speed for long periods, so to compensate the drawbacks of the modern sedentary life-style we have to turn to the roots, and there is a lot of walking and jogging.
Its not necessary to do daily marathons, but 2-3 times per week for 30 min or 1 hour we must do some jogging and another 2-3 times per week for 2 or 3 hours we should walk. The best way to do this is to be barefoot or at least with some minimalistic foot-wear.
While jogging, only our fore-foot should come in contact with the ground. This will teach us the correct posture and technique for natural running, so we can avoid pains, injuries and deformations, which nearly all modern people suffer.