Don’t let your New Year’s resolution go to waste. Indulge in your favorite way to get fit. Walking the dog. Stepping up in the great outdoors. Dancing romantically.

Keeping this year’s New Year’s resolution is probably the most important thing you can do. It’s more than just slimming down and fitting into those jeans you wore ten years ago. You’ll want to walk because walking has been proven to be better medicine than many high-cost drugs. Even the Surgeon General says it’s the best bang for your wellness buck! Think of the benefits. Wouldn’t you like to save on your medical and drug costs? Keep up with your grandchild? Look real good at that reunion and make your old friends envious?

Set a New Year’s Resolution to increase your walking to at least 10,000 steps/day. Every week increase your average by 20% more than your previous week’s average steps.

7 Tips to help you reach your New Year’s Resolutions*

1. Be realistic

The surest way to not reach your goal is to make your goal unattainable. For instance, resolving to never eat your favorite food again could be a bad choice. Strive for a goal that is attainable, such as avoiding it more often than you do now. Allow yourself a small sample of a favorite food.

2. Create your plan

Decide how you will deal with the temptation to skip that walk or have one more cigarette. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit affects your life.

3. Talk about it

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best case scenario is to find yourself a buddy who shares your New Year’s resolution and motivate each other. Invite this person as a WalkingSpree buddy.

4. Reward yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you’ve been sticking to your promise to eat better, for example, perhaps your reward could be going to a movie with a friend.

5. Track your progress

Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, say, focus on losing that first 5 (look for January’s Resolution 5 Challenge). Upload your steps regularly and use the new food tracker to log your food may help you stay on track.

If you haven’t already, set a step goal on the WalkingSpree site. Watch your Fitness calendar turn green when goals are hit or burgundy when 10,000 steps are hit.

6. Stick to it

Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time. Many of you have already started making walking a habit, congratulations!

7. Keep trying

If your resolution has totally run out of steam by mid-February, don’t despair. Start over again! There’s no reason you can’t make a “New Year’s resolution” any time of year.