60 Motivational Tips to Get You Out and Walking

Day 1: Step 1 to starting a fitness program is making the decision to fit exercise into your life. From that choice, everything else follows.

Day 2: Schedule your walk on your calendar just like an appointment.

Day 3: Need a walking partner? Check with your community center or local "Y" to find a walking club where you can be paired up with other walkers.

Day 4: When you're walking, you should hit the ground heel first then roll on the ball of your foot to the your toes.

Day 5: Every time you reach a fitness goal, treat yourself.

Day 6: Make every walk a new experience by taking in your surroundings rather than concentrating on the distance you're covering.

Day 7: Avoid caffeinated beverages before you walk. They cause thirst and a loss of bodily fluids.

Day 8: If you've missed a workout, don't feel guilty. Just start walking again as soon as possible.

Day 9: Give your feet as much attention as the rest of your body. Treat them to a massage with a soothing lotion after your walks.

Day 10: Taking a brisk walk through the mall is a great way to window-shop while getting a good workout.

Day 11: On days when you're not motivated to walk, decide to commit to just five minutes. You'll be surprised how often you keep going once you've started.

Day 12: If you feel thirsty you're already dehydrated. To prevent dehydration, drink at least eight glasses of water or fluids throughout the day.

Day 13: Keep an extra pair of running shoes, a water bottle and a change of clothes in your car so you're always ready to take advantage of a workout opportunity.

Day 14: Talking with someone while you walk will help you pass the time and will keep you motivated.

Day 15: Air out your shoes after every walk. Your co-workers will thank you.

Day 16: Missed your lunch-time walk? After work try getting off the bus a few stops early and walking part of the way home.

Day 17: Keeping your body upright, your chin up and your eyes forward when walking will help you to keep your body straight, reducing your chances of injury.

Day 18: Walking with your kids, your spouse or your dog is a great way to combine family time with exercise.

Day 19: Leave your portable cassette or CD player at home. Its helpful to have all of your senses alert when walking outdoors.

Day 20: During your walks breathe through both your nose and mouth to get as much air you can into your body. Air is 80 per cent oxygen and oxygen is energizing.

Day 21: It's spring, and it's raining outside. Surprise! But don't let a gentle rain prevent you from going for a walk. Rain makes the air feel good, the earth smell fresh and your skin feel soft. What have you got to lose?

Day 22: Engage in positive self-talk; it tends to produce positive results. If you are having trouble sticking to your walking schedule don't berate yourself. Just tell yourself that you will get back on track tomorrow.

Day 23: Hills are a great way to pump up your cardiovascular fitness. To ease the uphill hike, lean forward slightly and pump you arms harder when walking uphill.

Day 24: Expand your repertoire. Different activities prevent boredom and strengthen different muscles.

Day 25: Walking in groups is not for everyone. If you feel boxed in at work or at home go solo. Daily walks can be an area of your life where you can be alone to destress.

Day 26: Don't walk with ankle or hand weights. They'll throw off your natural stride. You can always make weight training a separate activity from your walking routine.

Day 27: Avoid the elevator. Walking up the stairs might make you perspire a little, but it's well worth the effort.

Day 28: If you walk with your significant other, try holding hands. Touch has been shown to heal the immune system and reduce the risk of heart disease.

Day 29: Buy a sunblock you like and use it. It's good to wear a sunscreen with a sun-protection factor of 15 or higher.

Day 30: When you walk within 30 minutes after eating you can increase the amount of calories you burn by as much as 30 per cent.

Day 31: If you'd rather walk indoors, try an electric treadmill. Look for one that's easy to adjust and that has safety handrails.

Day 32: Not looking forward to your walks? Break out of your routine and try walking with a buddy or choose a different walking route.

Day 33: Take time out to review your walking log. Seeing where you were and where you are now can be excellent motivation.

Day 34: Don't be discouraged if you haven't lost any weight yet. Consistent exercise does not necessarily mean consistent weight loss, so you may just need to give it a bit more time.

Day 35: Still having a hard time finding a walking buddy? Stop in at your local community centre to find out about upcoming walking tours. Walking tours are not only a wonderful way to meet other people who might be looking for a workout partner, they're also a great way to learn more about the area in which you live.

Day 36: Keep your walking log fun and personal. If you don't like to write, try drawing pictures or using stickers. Add any motivational photographs or poems you come across.

Day 37: If you like walking alone but enjoy sharing your experiences, try going online to find an online walking buddy or support group.

Day 38: If you choose to walk after dark, consider walking with a buddy, wearing reflective clothing and taking a cell phone with you.

Day 39: Finding that lately you just don't have the time to walk? Try examining your week for time that could be better spent. Maybe you could skip a television show or an unnecessary obligation during the week.

Day 40: Walking over to a coworker's desk to hand-deliver a message instead of sending an e-mail is an easy way to squeeze in some walking minutes.

Day 41: Want to increase the intensity of your workout? Slip on a backpack filled with books.

Day 42: If you want to walk faster, don't lengthen your stride this can injure your knees. Take smaller, quicker steps instead.

Day 43: Did you know that walking 1.6 km (a mile) in 15 minutes burns as many calories as running 1.6 km (a mile) in 8-1/2 minutes?

Day 44: To test if you've increased your endurance, measure out a route that's at least one-kilometre long, then see how long it takes you to walk it. Three weeks from now, walk the same route. The more you improve your pace, the faster your time will be.

Day 45: Walking up even moderate hills can increase your calorie burn and boost your endurance. If there are no hills in your neighbourhood, try the stairs at a nearby school football stadium.

Day 46: Only have 25 minutes to walk? Up the intensity and improve your cardio. Warm up at an easy walking pace for five minutes. Then do intervals: one minute at a moderate pace and one at a difficult pace. Then two and two, then three and three. Then back to two and two again and one and one. Cool down for two minutes.

Day 47: Time to treat yourself. Plan a walk that ends at a café, where you can cool off with a refreshing drink.

Day 48: Challenge yourself: Choose one block and see if you can speed walk it. Find that easy? Make it two.

Day 49: On a country holiday? Walking in sand, in water or through deep grass can significantly increase calorie-burning.

Day 50: Early mornings are a good time to walk, especially in the long days of summer. Set your alarm 30 minutes earlier and head out for a walk while it's cool and fresh. Getting out of bed might be hard, but once you get out there you'll hit your stride and feel great.

Day 51: Exercise has plenty of benefits. It lowers stress levels, gives you more energy during the day and lets you sleep better at night. If you're feeling stressed,
go for a walk around the block, instead of walking to the fridge.

Day 52: Too hot to trot? Choose shorts long enough to prevent thighs from rubbing with lots of room in the crotch, a roomy, mesh synthetic tank top and socks made from absorbent, blister-free synthetic material. And don't forget a light hat.

Day 53: Limit your intake of alcohol when you exercise, especially in hot weather. Alcohol is very dehydrating. Don't even think of an alcoholic drink until you've had a few glasses of water first.

Day 54: Check out a yard sale for used weights and add weight-training to your workout. It can increase strength and flexibility, build muscle and increase your metabolism.

Day 55: If you walk from home, take preteens or teens along on your workout and turn it into a family activity. They can bike ride or blade, if walking's too tame for them.

Day 56: Think you don't have time to walk? Turn chores into a walking opportunity. Instead of driving to the library or post office, wear a backpack and walk there and back.

Day 57: If you can maintain your target heart rate (for more information, click onto "Check Your Heart Rate" ) by walking briskly for 30 minutes, you're a SERIOUS walker. Now's a good time to really pump yourself up by entering a 5-kilometre race. Go for it!

Day 58: Want to go faster? Shorten your stride. The farther out you stretch your leg, the more it acts like a brake.

Day 59: For additional walking enjoyment, be sense-aware: hone in on smells such cut grass and coffee; listen for individual sounds; focus on feeling wind, warmth, the ground underfoot.

Day 60: The more fit you are, the better your hearing might be. Oxygen-enriched blood improves blood-flow to the ears, which likely improves their functioning.