When shopping:

•    Measure both feet. Don’t assume you wear the same size you wore five years ago; feet get larger as we age.

•    Be size wise. If one foot is bigger, buy the size that fits the bigger foot and add an insole, if needed, for the smaller foot.

•    Keep it on. Wear the shoe for at least 10 minutes in the store.

•    Carry your socks. Wear the same socks to try on shoes that you’ll wear to walk. If you use an orthotic, bring that along, too.

•    Shop more often. Replace your shoes every 500 miles (as often as every three to four months if you walk every day).

4. Track your progress.

It may sound simple, but keeping track of how far, long and often you walk is an important walking strategy because it gives you a real sense of achievement. Experts advise starting with attainable goals – say, walking from your house to the next corner, or walking around the block – and, once you achieve those goals, setting new ones.

Whaley says it’s important to document your achievements by keeping a log or journal. “Don’t just write what you have done, but what you feel about it – even one sentence, so you can start to look for patterns of what’s working and what’s not,” she says. “Then you’ll know how to stay motivated.”

One of the best motivational tools Whaley has found is an inexpensive pedometer that gives you immediate feedback on your efforts. (Just make sure to reset your pedometer each night, and log your steps or miles in your journal.)

•    Give yourself an assignment. Start with a one-month goal you know you can reach. Then set another goal for the next month, and keep going.

•    Post it and be proud. Keep your walking log where you can see it every day, whether it’s on the wall, in a journal by your bed or on your computer screen.

•    Reward yourself. Celebrate your achievement with a new purchase or by going to a movie. (Just don’t reward yourself with food.)