Walking workouts: 8 ways to get motivated

Walking is a great form of exercise for people of all ages and physical abilities. However, committing to a regular walking routine isn't always easy: sometimes the responsibilities of work, home and family leave little energy by the end of the day. Here are eight great tips to help you get motivated, moving and enjoying your walking workouts like never before.

For variety and interest, one day a week you should walk through a park, an art gallery or a shopping centre instead of walking around your local area.

• Seeing different things as you walk – such as historical buildings, beautiful paintings or even the latest shoes in a shop window – adds interest to your route.
• Chances are there are areas in your city you've never before explored on foot. Seeing new sights helps to keep your sense of adventure alive.

The best way to approach this technique is to, first, circle the perimeter of your location at your usual brisk pace. Then, wander through again more slowly to take in the sights.

Frankly, if you have a friend expecting you then you're more likely to get out of bed on cold winter mornings. You'll probably also be more inclined to skip the cafeteria for a lunchtime walk instead.

• If one of you backs out for any reason, put a dollar in an "excuse" jar. If you manage to build up a substantial sum, donate it to charity.

Pick a charity and pledge to contribute a small sum for every kilometre that you walk. You'll take pride in the fact that you're walking for something beyond yourself, which will motivate you to walk even faster and for longer.

• After every walk or event, mark the amount you owe on a chart. When you reach your target amount remember to send off a cheque!

Walking is perfect for families. Not only will you be providing for your children a good example of healthy fitness habits, you'll also be able to supervise them while you walk rather than getting a babysitter.

• If your children walk too slowly, you can ask them to ride their bikes, use their scooters or roller skate beside you.
• To keep everyone entertained, play your usual repertoire of favourites games that the kids enjoy during long-distance car trips. "I Spy" is a classic!
• Since you'll be outside, consider trying a fun treasure hunt with the children. You can start out with a list of items to check off during your walk and vary the list with each outing.

You can walk anywhere at any time, from your neighbourhood to your local stores to a local nature trail. You can even walk laps around your office building. After a while though, the scenery becomes boring.

• Rather than walking the same old tired route day in and day out, use your walks as a way to experience and explore the great outdoors.
• Go online and see if there are "hidden" walking trails in your area or municipality that you've never tried before.  Sometimes walking trails can be hidden in plain sight. You may even discover a new park that you didn't know existed, but is perfect for walking.
• Varying your route and terrain will do more than keep you mentally engaged. It will also help you to target different leg muscles.

In a recent study, people with severe respiratory disease who listened to music as they walked covered six more kilometres during the eight-week study than a similar group who walked without listening to music – proof that music has the power to move you!

• Researchers speculate that music made the participants less aware of any shortness of breath, distracted them from possible boredom and made them not think about fatigue.

Music is a universal pleasure and something everyone can enjoy, if it's to their taste.

• Bring along a digital audio device where you can download music, create playlists and play your favourite tunes. You can always invest in a portable radio if old-school is more your style.

Having specific goals is an excellent motivator. They provide you with "purpose" and a reason to get moving.

• Check your local sports store, municipal recreation centre or online for details of walks being held in your area.

Generally, fun runs and sponsored walks help raise money for a worthy cause, so you'll have something to work towards as a goal and you'll be doing some good.

When you feel like cancelling your walk, promise yourself you'll do just 10 minutes.

• Too tired? Go out for a shorter walk. After you've warmed up, the hardest part's already done so you'll probably just keep going.

Even if you don't take the longer walk, the 10 minutes you did are better than no walk at all.