Did you know?

Walking can make you an idea person. A Stanford University study has found that the exercise increases

a person’s creative output by 60 per cent.

Remember why you’re doing this. Maybe you want to be able to run around after the kids, or you’re determined to look fab for your high school reunion. Whatever it is, pinpointing why you want to make a change can help you stick with it – especially if you write it down. In fact, do it when you’re feeling really motivated. Grab a piece of paper and draw a line down the middle. On one side, write all the pros for exercising and eating healthily; on the other side, write the cons. Then save the list. That way, if you hit a snag down the road, you’ll have it to remind you of why you started in the first place.

Set smaller targets and celebrate the victories. While it’s always great to have goals to improve your health, don’t focus too much on the biggest one. Instead, set one that feels doable. For instance, if six or eight weeks seems like a long time to be on a program, concentrate on this week, or even on this day. If you went for a walk today, you succeeded, so celebrate! Or plan a little treat for yourself, such as a bubble bath. Linking the rewards for your achievements back to your goals continues a positive spiral toward a healthier you.

Find a workout buddy. Research shows that exercising with a friend can make exercise feel more fun, and other studies reveal that partnering up can improve your odds of sticking with a workout program. If that’s not possible, walk in a busy park or at a track where everyone’s focused on their own sessions and you’ll blend into the crowd. It’s also important to treat yourself to new fitness wear that’ll make you feel more comfortable. If you’re still pottering around in decade-old sweats, it’s little wonder you don’t like being seen in public.

Have a plan B and C and D and E. Real life shouldn’t sideline your workouts, if you can help it. With a little thought, you’ll find multiple ways to sneak in your walks, even on the most hectic days. The key is to have lots of options, including a variety of walking routes at work and at home. You can also split up your sessions. For instance, you could walk in the morning and do toning exercises at night after you get home (or vice versa). Or, if you’re really crunched, you can do half of your walk in the morning and half at lunch. Remember, doing something is better than doing nothing.

Use ‘skillpower’. Like physical energy, mental energy – which is what willpower is – wears out each time you face a challenging situation.

But skillpower is the ability to solve problems and strategise when things get tough and your willpower fades. For example, as a little motivator, you could agree to meet friends for coffee at the end of your walk, or you could order your coffees to go and chat while walking together.