Excerpted from Walking for Health, Fitness and Sport by Bob Carlson

Although walking has the lowest dropout rate of any major exercise in the United States, no exercise program is likely to be maintained unless it is enjoyable. Strolling at very slow speeds can be enjoyable and good for mental health, but does little to benefit physical health—it is so easy to do that it doesn't qualify as aerobic exercise. Brisk walking is necessary to achieve the joys of fitness. It is inherently enjoyable once a person starts to get into reasonable shape, but there may be some fatigue, muscle soreness and weary feet at first. It doesn't take long to get to the point where it is pure joy to get out and stretch your legs and ventilate your lungs.

What should you do to keep your motivation up in the beginning stages of aerobic walking? You can find ways to make it more convenient and enjoyable. Pick out the most pleasant routes you can find, away from heavily traveled streets or roads. Most parks are excellent places, and trails through the woods can be fantastic. Determine the most logical time of day for your own particular situation and try to make it a habit to set aside 30 uninterrupted minutes or more for the activity.

Setting and Achieving Goals

Establish achievable goals in your walking program. Don't"bite off more than you can chew." Goal setting is an important motivational tool. Goals that are unreasonably tough to attain, however, can cause a stressful situation. Flexibility in establishing your own personal goals is important to success in obtaining real benefits. If you use a moderate approach, are patient and look only for gradual improvement, you are on the right track.

Seek the support of your family members or friends, or ask them to join you in the activity. Walking can be a very social and pleasant activity when shared with others. Learn to relax as you develop a rapid, fluid stride. Tight muscles tire easily so relaxing them is important. Allow your body to unwind and flow through the movements. If you get breathless or if you have difficulty talking to your walking partner it is time to slow down until you are more comfortable. Learn what your training heart rate range should be and try to stay within that range. You will soon notice the difference between your working and resting heart rates.

A great advantage to an aerobic walking program is that it eventually gets you in such good shape you will be able to participate in practically any other activity that you choose. In this way you can broaden your interests and make life more interesting. Experiencing a new area is much more interesting and intimate when experienced at an ambulatory 3 or 4 miles per hour than from a car or bus window. There is no better way to capture the essence and flavor of a new place visited than to amble through it. When possible, we have the opportunity to save money by walking to places instead of driving.

Remember that no one else but you can make the commitment to improve your health and well-being. You should realize that a workout is one-fourth perspiration (or physical exertion) and three-fourths determination (or self-discipline). In truth, the hardest part is just to start moving—after that it is easy. It is a personal triumph over laziness and procrastination—a sign that you have taken charge of your own destiny. It is an investment in excellence. You can release a vast untapped reservoir of energy that you never knew you had. The human body gets stronger as you use it more and more, which gives you an excellent return from your investment of time and energy. Most of all you will increase your self-esteem and feel much better about yourself.

Here are some ideas to consider so that you can better decide what your realistic goals for success should be:

Following these suggestions will not guarantee that you will remain motivated to be a fit and active walker the rest of your life, but they should help. Intelligent management of mind and body will allow you to take charge of your own destiny, and through your walking program you will exercise yourself into excellent fitness.

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