There should be local, active hiking groups near you via Meetup.com
. Join one of them and show up for a hike. You're basically going to be walking around in the woods.
Don't worry about footwear, but lighter is better.
Don't worry about your daypack, but remember to bring a snack and some water.
Don't bring your backpacking equipment.
Don't look strait down; look perhaps 6 feet in front of you as you walk.
Do observe your surroundings.
Do ask to stop for a rest; rest until your heart rate has returned to normal.