• Invest in all-weather gear. Don’t let bad weather be your excuse not to get out. Select clothing that will protect you from the elements. For winter, this means layering fabrics that will wick sweat away from the skin while insulating you against the frigid temperatures. For summer, choose comfortable shorts that won’t ride up and tops that can keep you cool. If you’re walking at night, be sure to wear reflective clothing.

• Buddy up. The surest way to stick to your walking routine is to do it with a partner. You’ll feel obligated to show up when someone else is counting on you! Besides, it’s a great way to catch up with your best friend or relative.

• Stick to your schedule. If you’re a morning person, get up and go as soon as you hop out of bed. Or if strolls after dinner are more your speed, clear the dishes and get moving. It doesn’t matter when you walk, as long as you do it when you’re likely to stick with it. If you hate getting up when the alarm rings, chances are, your morning walks will soon be a distant memory.

• Add mileage gradually and keep track of your improvements. Gradually increase your time or distance each week. As you add more time and mileage, keep a daily log to note all of your progress. It’s a great way to stay motivated and see how far you’ve come.

• Stay in alignment. Bad posture is a frequent culprit that can lead to inefficient walking, so prevent droopy shoulders by imagining that a string is pulling your head straight up, with your eyes focused about 10 to 20 feet ahead of you. And don’t forget to keep your abdominal muscles tight, which will help to tone your stomach muscles and support your back.

• Don’t leave home without the essentials. Tote a bottle of water so you won’t get thirsty. And why not listen to some tunes while you walk? Music can inspire you to keep moving and can make the minutes pass in no time at all. Finally, consider carrying a pedometer, which will track not only how far you’ve gone, but also how much time it took to do so. You can challenge yourself to go further or do your workout in less time.

• Know when to take a break. Sure, walking and exercise are great for you, but taking a day off can be equally as healthful. If you’re injured or sick, don’t push yourself, as your body needs time to recover from its ailments. Doing too much can be just as detrimental as doing nothing at all. And in giving yourself a day off, you’ll find that you’ll enthusiastically look forward to getting back to your daily walks.

Weight Watchers is North America's trusted name in weight loss and the global leader in weight-loss services, with approximately 46,000 weekly meetings in 30 countries. Weight Watchers mission is to help people reach and maintain a healthy weight. At the heart of Weight Watchers are weekly meetings which provide the coaching and tools to help people make the positive changes required to lose weight and keep it off. To learn more about Weight Watchers services, products and publications, visit WeightWatchers.ca. To find the nearest Weight Watchers meeting location, call 1-800-651-6000 or click on the Find a Meeting tab on the left of this page.