See Hamilton Walks and www.doitwell.ca

• Plan for setbacks and learn from them, you may need to revise your plan
• Plan to review and revise your schedule for each week
• Plan ahead for fun active weekends
• Build physical activity into your social time, for example, ‘walk and talk’, cycle and lunch, swim and coffee break, walk to a restaurant, plan a dinner after a walk, a tennis game, or a workout
• Plan for regular physical activity, be flexible Make friends with active people
• Be active close to work or home
• Focus on being physically active; not on how you perform
• Set realist short-term targets
• Remember to plan for daily downtime to renew your energy
• Use the time to get ready – see your doctor, get what you need, for example, running shoes, reflective clothing, a fanny pack
• Set a start date several weeks from now
• Choose an activity you will enjoy; walking is a good start Plan to be active when you are not tired – before work, at lunch hour, or immediately after work; and you will find you are active more often.