A Step Toward Health and Happiness continued...

"I recommend that people find a friend to do it with -- meet at the mailbox," she says. That helps walking to become a part of the day you look forward to, not dread.

"Walking turns into more of a play-out than a workout," says Isphording.

"Social support is the most important factor when sticking to a program," says Archer. "Get a partner -- even a dog -- because that will reinforce it. We don't like to let other people down."

Isphording also encourages beginning walkers to keep a journal to chart progress.

So when you step on the scale and say, "it's not working," she says, you can look back at how far you've come. "Maybe a month ago, you couldn't walk a mile and now you're walking three," says Isphording.

In the journal, Isphording recommends you write everything down: the weather, how you felt that day, who you went with, and how far you walked.

Getting Started

Don't skimp when it comes to footwear. Yocum advises all walkers to get a good pair of walking or running shoes with arch support and the proper cushioning to prevent injury, even when they're just starting out.

"I've been in the Olympics and I can't tell you that I bounced out of bed every morning to run."

"Shoes are the only piece of equipment you need," says Isphording, "so invest well. Whether you choose a walking shoe or running shoe," she says, "go to a specialty store and have them fit you. Expect to spend between $80 and $100."

And set a goal beyond weight loss and better health. "What about doing a walk for charity or a planning a walking trip in France?" Isphording asks. Create a goal that's out of your current reach but attainable, she says, and that will help you stay focused.

Even if you follow all the tips to stay motivated, it isn't always easy, say the experts.

Archer teaches her clients to accept the fact that they're not always going to want to do it. "It's normal to have variations in energy and to experience a little discomfort at times. It's part of the process of conditioning your body. It doesn't mean you're backsliding, it's just life."

Isphording concurs.

"I've been in the Olympics and I can't tell you that I bounced out of bed every morning to run," says Isphording. "But those days [when it was harder to get motivated] were some of the most rewarding. You overcame doubts in yourself, you could meet the challenges of the day, and you got so much more out of it."

When starting a walking program, experts advise starting slow, then working up to longer distances and more time on the road. Even if 10 minutes is all you can handle at first, it's a start. Feel satisfied, keep gong, and try for 15 in a couple of days.

Progress at a pace you can handle. Isphording calls it the "talk test": You should be able to talk while you walk.

"As the body starts to feel more comfortable," adds Archer, "pick up the pace a bit more."