Consider walking with groups or joining scheduled exercise activities (such as classes at a fitness center or your local YMCA). Also try signing up and training for formal events, or going to a track somewhat regularly for timed and measured efforts.

Here are Mark Fenton's recommendations for you, the Structured Fitness Personality: Log It, Lock It In, Join the Team, & Set Goals.

It's a fact that people who keep an exercise log show a greater chance of sticking with exercise than those who don't. It's probably the negative power of several days in a row with a "0" as much as anything that gets people out the door. That said, there is no single or right way to keep a log. Left to their own devices, everyone comes up with a slightly different, individualized approach to keeping an exercise diary. Some have very elaborate logbooks, designed specifically for recording daily exercise, with specific locations for distance walked and time, plus strength, flexibility, and other activities. Others use a simple monthly calendar that also houses other household appointments and schedules, and they just write their walking time in the lower corner of each date box.

However, below are some universal elements to keeping a successful exercise log.

• Keep it accessible. Try a prominent location, like the bedside table, or in a purse or briefcase, so you see it often and always know where to find it.
• Set up a "system." Have a simple system-always write the time you walked in one place, how you felt in another.
• Write in it every day. Whether you exercise or not, don't break the daily habit. Sometimes a "0" is the most powerful motivator.
• Don't write too much. Don't record any more than you're likely to be interested in reading later.
• Keep a running tally of mileage. Seeing our walking mileage accumulate over time can be a powerful motivator, and very rewarding.
• Look back at your log once in a while. Note places you like to walk, good walking partners, best times of day-you'll learn from your past experiences.

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Setting your walking time just like any other appointment in your day is a great way to deal with that common complaint, "I don't have enough time for exercise." Many successful walkers say they write the time for their walks in their daily calendar or to-do list, even if it is just a 15-minute walk. They also say it's one of the most satisfying things to check off when they're done because they invariably feel better after their walk than they did before.

Even more powerful than simply setting the time is to have the appointment with another walker. I've run into many walkers who have daily, early morning appointments to workout with neighbors. Some are quite creative-they signal that they're ready to go by turning certain lights on in their houses for the others to see. Many feel that the appointment is the key, especially for early morning success. That's because if others are counting on you, you're much less likely to blow off your exercise, no matter how cold or dark it might be.

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A formal, or even informal, walking club or team is a great way to make your walking more fun, and more likely to happen. Walking organizations range from formal to casual, and from competitive to social, and most are delighted to have new members. Here are a few types of clubs you can look for.

• Fitness Walking. Many of these hold weekly get-togethers to walk, sometimes in new locations. They are often based at health clubs, community centers, YMCAs, malls, and local park and recreation departments, so contact those entities in your area.
• Racewalking. These groups invariably welcome newcomers and are happy to teach absolute novices. They often gather for weekly workouts at a track, and many organize occasional races as much for fun as for competition. Some also organize more serious teams for regional and national level competition. See the North American Racewalk Foundation for groups in your area.
• Outdoor and Hiking. There are myriad local groups associated with a specific trail or wilderness area, and they often take a stewardship role on trails or public lands as well as organizing group hikes. For example, chapters of the American Volksport Association all over the country plan non-competitive walks on weekends throughout the year.
• Informal Groups. Some of the most effective "clubs" are informal groups of walkers who live near one another and get together for regular walks. If nothing else, rustle up some friends for your own neighborhood club, and set a specific time and day for a once-a-week walk.

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Behavioral researchers say that goal-setting helps people create concrete targets for their exercise, and makes it much easier to focus and feel successful. I also think it can be just plain fun.

A goal can be anything from trying to train for a specific occasion or event, to simply trying to walk a certain number of days in row. But here are some important tips to help make your goal-setting more successful:

• Choose internal rather than external goals. An external goal depends on how others view you or their expectations. An internal goal will be more successful because it's based on what's important to you. So don't just try to drop a dress size by your class reunion for appearances on one night. Instead try to walk 20 minutes a day so you wake up feeling better each and every morning.
• Focus on the process, not just the outcomes. Rather than just try to be able lose 15 pounds, why not instead try to add 5,000 steps to every day using a pedometer? It will get you to the weight loss, but allows for success every day, not just when you're "done."
• Have both short- and long-term goals. For example, a short-term goal might be planning to walk 12 out of the next 14 days, or 50 out of the next 60. A long-term goal is trying to log 600 miles this year.
• Tell others about your goals. They're likely to ask how you're doing and help keep you on track.
• Plan real rewards for meeting your goals. And we're not just talking about food. Choose substantive things you'll really look forward to, such as a new workout jacket or a concert. For a long-term goal-walking 320 days next year-give yourself a big pay-off like a walking vacation!
• Use your exercise log to chart your progress. It will keep even a long-term goal on your mind.
• For bigger challenges, join an organized club or team. For a goal like walking a marathon, an organized group may teach you more quickly than if you were training alone. You may also see faster improvement and be helped through setbacks by the group.

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