When preparing for a competitive event like a big walk, it is a challenge to stay motivated.

When preparing for a competitive event like a big walk, it is a challenge to stay motivated.

But you should strive to make walking part of your life, and success is possible when you use the following strategies to help you manage difficult times and make lasting changes:

l Keep a journal - record your successes for the day, how you dealt with barriers and how you feel about your progress;

l Pay attention to the benefits - are you feeling better? Is your blood pressure down? Are you less irritable? Do you have more energy?

l Plan for barriers - we all have setbacks - don't give up;

l Plan for events that might disrupt your routine. For example, if it's too hot or too cold, walk indoors or on a treadmill;

l Vary your walking routes - a change of scenery adds variety. Have an indoor walking route planned for bad weather;

l Keep comfortable walking shoes at work or in the car;

l Bring a four-legged friend. Take your dog on walks;

l Add extra steps in your day - take the stairs or walk to your colleague instead of e-mailing, walk to the shop instead of driving. - Keep On Walking