If planning your walking program, consider the following tips:

A little walking every day is far better than an occasional weekend bout of frenzied activity. Aim to make short walks a daily adventure, with extended brisk walks every second day.

Explore a variety of routes and choose ones that are interesting, safe and convenient. Avoid heavy traffic, loose dogs and rough terrain. Remember that hills or stairs will increase the difficulty of your walk.

Take a bottle of water with you. Remember to hydrate!

Walking with others can be more motivating than walking alone. Why not join a walking club or ask a neighbour or family member to join you.

Walk safely. Don't wear earphones in downtown traffic or in areas where you need to be constantly alert. At night, walk with a friend and wear reflective tape on your clothing. Always carry identification, bring change for a phone call or take your cell phone.

Be careful in the heat. When it is hot, choose a shaded route and walk a little slower than usual. Drink some cool water before you leave and carry water in a fanny pack if there is no water fountain en route. Always try to avoid the hot noonday sun.

Wear a hat and sunscreen. Remember sun safety!

When it is cold, avoid icy surfaces and walk in places where you are protected from the wind. Many Canadians prefer to "mall" walk at a local shopping centre on icy days. If outside, don’t forget to wear mittens and a toque to cover your head and ears.

Extras: A pedometer, which estimates the distance you travel, can be a good motivator. For extended walks, a light fanny pack or backpack is useful for carrying your wallet, keys, water and a pair of dry socks.

Dress in loose, comfortable clothing made of soft fabrics such as cotton, wool or breathable nylon. In cold weather be aware of the wind-chill factor. Dress in layers that are easy to peel off or put on according to how warm you feel.

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