• As the first 2-6 weeks are the most critical period to sticking with a physical activity program, plan to maintain your walking program for at least two months to give yourself a fair chance to maintain the program
• Expect to notice favourable changes in about four to eight weeks
• Keep reviewing your record of steps and other activities to see if you are improving
• Walk with a friend or dog, and you will be encouraged to walk even on those days when you feel don't feel like it
• Vary your walking route, the setting you walk in, or your walking partner to add variety and interest
• If you slip off the program, forgive yourself and begin again. Don't give up. Avoid the 'all or none' pitfall
• Reward yourself. Each month, particularly for the first 6 months, reward yourself for sticking with your activity program goals
• Walk during coffee breaks
• Park further away from where you are going and enjoy the walk to where you are going
• Take a mental break - use your walking time to think about pleasant things. Avoid using the time to ponder family problems or bills. It is essential to feel good about what you are doing.

Extra Tips

• Physical activity at work. It is right in front of you. Take the stairs instead of the elevator. Walk down the hall instead of using the phone or E-mail. Take a walk during a morning or afternoon break. Ask a work-mate to go with you
• Take advantage of your lunch time. Take a walk around the block during part of your lunch hour. Pick some dining spots 10 to 15 minutes away and walk to and from lunch
• Many things in life are out of your control - physical activity isn't one of those. Physical activity is something you control and do solely for yourself. Select activities you enjoy most - bike, hike, walk, run - anything you find interesting and entertaining. Do it with friends, family or your man's best friend. Whatever you choose, be consistent so you develop the habit
• Our skeletal muscles are responsible for more than 25% of our calorie use. Therefore, if you increase the amount of muscle you have through resistance training, you increase your metabolic rate. This basically means you will require more calories each day to function, so you can either eat more, or eat the same amount of calories as before to attempt weight loss
• Be aware, however, that cardiovascular exercise is critical to achieve permanent weight loss, and a combination of both cardio and resistance training is ideal for maximum results
• Over your adult life you will lose muscle gradually, unless you strength train. Without strength training you can expect a 5% reduction in your metabolic rate each decade of life
• Don't deprive yourself of the foods you enjoy but eat them in moderation and savor every bite
• Each day focus on how good you feel about yourself and the steps you're taking to be more active. Remember progress can be measured in many ways - mood, sleep, self-esteem, weight loss, or energy. The longer you stick with a physical activity program, the more benefits you'll feel
• Why is it so hard to stick with an exercise program in the beginning? The simple truth is that when your body is used to something, it will resist change. If you are comfortable on the sofa and the phone rings, your body's inertia resists you getting up and going to answer it. Likewise, if you just finished a sporting game or vigorous activity you will have a difficult time falling asleep quickly. When you try to shock your body by doing two things it's not used to doing: exercising and eating right, it will resist your efforts. By fighting the inertia and making exercise a part of daily life, the norm will become "being active"!
• We all have days where we don't feel like doing our physical activity. But before you decide to skip, think of how you will feel if you do the activity. Then, think of how you will feel if you DON'T do your activity. Choose the path that gives you the feeling you want! The same thing goes for deciding what to eat!
• If you have chosen walking as your primary form of activity and exercise, then you have made an excellent choice. With any form of activity, however, you will find that over time your body becomes accustomed to what it's doing, and it will actually burn less calories over time! Likewise, you will no longer see the rewarding improvements of your fitness level. Therefore you will need to find ways to continually challenge your body. You can burn off more calories by increasing your speed, or by increasing your incline.