· Commitment fires your enthusiasm, gets you on your feet, and keeps you motivated when the going gets tough. In the same way that exercise increases physical stamina, commitment builds mental stamina that gives you the strength to carry on

· Consistency is all about regular habits – building a long term routine that is enjoyable and fun to do. You begin with small habits – walking to work or walking on a weekend – and you build them into big habits which become as automatic as cleaning your teeth or having a shower

· Confirmation is a record of your commitment and consistency. Keeping a walking log or food diary and recording each day’s activities helps you measure your progress and it helps keep you motivated. It can help you plan your exercise and meals in advance. Scheduling your exercise and meals with clear objectives will ensure that you arrive at your goal – success!

A schedule will help you to avoid common excuses such as, ‘I haven’t got the time to exercise.’ Don’t forget that getting started is actually as simple as stepping outside for a
walk around the block. Consider walking to your next appointment or breaking up your walking into shorter sessions – two 15 minute sessions. Even if you have a busy life, a little forward planning will help you slot workouts into your day. Experiment with the following time slots:

Morning. If you’re an early bird, the morning may be the best time for you to go for a walk. Morning workouts energise you and give you space to plan the day ahead. If you would rather turn over in bed than face a ‘rise and shine workout’, then try putting the alarm on half an hour earlier. The early start may be more beneficial than the extra time in bed.

Lunch Hour. Re-charge yourself for the afternoon. A brisk 30 minute walk will lift drooping energy levels and power your body for the rest of the day. Take a friend or friends – start a lunch time walking club. It doesn’t have to be every day – two 30 minute lunchtime walks each week will burn up to 400 calories, and combined with a light lunch, will help to keep you trim and fit.

After Work. For many people this will be the most convenient time of day to walk. It can also be a time for more excuses – ‘I’m tired,’ ‘I’d rather have a drink with friends,’ and another hundred and one reasons for avoiding the effort. Yet, if you make the effort, you will soon discover that exercise gives you a ‘second wind’ and re-charges you for the evening. If you just want an easy way to relax away the day’s problems, then take a brisk 30 minute walk.

Commuting to Work. If it’s convenient, walk to work, at least a few days each week. If your workplace is too far, walk to the bus or train station or try getting off the bus or train one or two stops earlier on your way to work or returning home from work and walk the
rest of the way. One of the best ways to stay motivated is to tie up with some friends and fellow commuters whose schedule matches yours.

We know, from the work of music therapists, that music can take us from a highly tense state to a relaxed yet alert state in just a few minutes. Why? Surprise, surprise! It’s those pesky little things called endorphins again. It seems that music also triggers their release, making us feel less anxious. So, putting the two together, why not take a Walkman cassette player with you on your next walk and and listen to music to match your stride and mood. Listen to a favourite tape, or buy one of the specialist walking tapes which gradually increase pace to the beat of the music – music that maintains a brisk beat if you want to maintain a brisk pace and soothing classical music for a meditative stroll. Tapes are available which cater for a wide range of musical tastes – pop, classical, country, swing and marches. It’s a good idea to avoid vocal pieces which can be distracting.

It may seem obvious, but remember to look where you are going when listening to a music tape on the move. Headphones can distract you from traffic or other dangers on the road, so if you listen to music, look ahead and stay alert to your surroundings at all times.

You have your mind set on success, and that’s crucial, because you will need to believe in your own ability to make the effort necessary to succeed. But having a ‘game plan’, tailored to your own lifestyle, is the best route to success. Here are a few ways to help you achieve your target:

1. Seek Support. You may find it easier to keep up a regular routine if you involve a friend, a member of the family or a work colleague. If you can’t find anyone in your immediate circle, put up a notice on the bulletin board at work or in your local fitness centre. Or you could consider starting your own walking club, perhaps during a lunch hour or after work.

2. Schedule Your Workouts. The best way to build a regular habit is to walk at the same time each day. But first it’s a good idea to experiment with different times until you find your personal ‘best time’. It may be morning, lunchtime, or early evening. Whatever time it is, make a mental note (or a written one in you diary) to schedule your walk each day at the same time.

3. Invest in Success. Gear yourself up for success by treating yourself to a new pair of walking shoes. A good walkable shoe is the main piece of equipment you need and having the right kit will increase your confidence and put some zip into your step.

4. Keep Track. A good motivational aid is to start a walking log. Nothing fancy – just a few simple headings such as day, pace, time planned (minutes), time walked (minutes), route taken, comments and feelings (about surroundings, weather, etc). You may want to add a few more headings such as speed and distance, and a column for weekly totals. By keeping track and recording your walks, you will have a kind of ongoing feedback with which you can chart your progress and look back upon. Download our Walking Log.