In the last BodyWise column, I gave you some guidelines intended to help you start a walking programme. How are you doing with your programme? Are you getting out for your walk three times a week? If not, what are you waiting for? Read on for some more tips that will hopefully encourage you to put on those walking shoes! Walking has many advantages! Almost anybody can do it. You can walk at your own pace and whenever you want to, not just when the gym is open. Walking is easy; even low levels of speed and exertion are beneficial for your health.

Walking is inexpensive -- all you need is a good pair of sneakers. And, perhaps best of all, walking can be fun -- you can walk with a friend, enjoy the sights or listen to your favourite music.

Set yourself some goals, schedule your walks into your day and get started! If you have been inactive for a while, start gradually and work your way up.

Begin with walking for 15 minutes a day on most days of the week. If you can't do 15 minutes all at once, go for three five minute walks throughout the day.

Just remember, when you do go for your walks, walk with purpose. Don't just go for a stroll; walk at a moderate to fast pace and pump your arms as you stride in order to increase your heart rate and burn calories. When you can comfortably walk at a good pace for 15 minutes, add five minutes to your walk each day until you reach the point of exertion.

Try to reach a goal of walking for 30 to 60 minutes every day or at least on most days of the week. But be sure to build up slowly so that your walks continue to be a pleasant experience.

If you need a little extra motivation to get you going, try setting yourself a big goal to work towards. For example, pick one of the organised charity walks; there are 5Ks, 10Ks and even longer ones such as the PALS Dockyard to Hamilton walk on Sunday, February 13 or the Middle to End and End to End, on Saturday May 6. Setting such a goal should give you double the motivation -- not only will you be getting in shape as you prepare for your walk, but when the big day comes you will also be contributing towards a good cause. And think how proud your friends and family, who will surely sponsor you, will be when you achieve your goal! Obviously, in order to be able to walk for four hours or more, in order to walk half the length of Bermuda, you will need to train properly. Do your daily walks, gradually building up your time until you can comfortably walk for an hour. On the weekends, when you probably have a little more time, plan to go for a long walk, increasing your time each week to prepare your body for your ultimate goal. Remember to warm up and cool down each time you go for a walk, and always have a good stretch after every walk! Stop making excuses -- we can all find 15 minutes in our day to start a walking programme. Use the ideas in today's column to get you out there, moving and becoming stronger, healthier and more Body Wise!