Walking For Wellness: How Can I Stay Motivated With A Walking Program

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How can I stay motivated with a walking program?

One of the best ways to stay motivated to walk is to include others. Ask family members, friends, and coworkers to join you. Join a walking group or club, or walk a dog every day. Here is a list of other tips you can try:

• Buy a pedometer at a sporting goods store. A pedometer counts how many steps you take. The first time you wear it, count how many steps you normally take in a day. Wear your pedometer every day and set a goal for increasing that number of steps each day . Try to start with an increase of 2,000 steps a day and work toward 10,000.
• Get others to join you and set goals as a group.
• Fit a walk in wherever you can. Instead of watching TV or going out to eat, go out for a walk.
• If the weather is bad, take comfortable shoes to the mall and walk several laps inside.
• Walk to the grocery store, medical appointments, work, school, or shopping areas.
• Walk around your neighborhood or around a park.
• Schedule walks on your daily calendar.
• Wear comfortable shoes and socks that cushion your feet.
• Drink plenty of water. Take a water bottle with you when you walk.
• Be safe and know your surroundings. Walk in a well-lighted, safe place. Carry a cell phone for emergencies.
• Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.
• Set a goal to participate in an organized fitness walk.

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Last updated:	June 22, 2006
Author:	Shannon Erstad, MBA/MPH
Reviewed By:	Renée M. Crichlow, MD - Family Medicine, Christine Fordyce, MD - Family Practice/Geriatrics
Editors:	Kathleen M. Ariss, MS, Pat Truman