Many people stop doing something bad or start doing something good for their New Year’s resolution. Why not combine the two? If you are going to stop smoking, I suggest you start walking.

Take the time you were going to use on your smoke break and go for a walk instead. Many people take a 15 minute smoke break. 15 minutes is a great amount of time for a walk – but even 10 or 5 minutes is good.

Walking does for you what smoking does, but better. It is calming. It is a mental break. It takes you away from your problems, both literally and figuratively. But while smoking takes away from your health, walking adds to it.

Walking clears out your head like nothing else.

You can walk anywhere. You don’t have to have a walking path around your workplace. You can go for a walk inside your building. While it is better to go outside and get some fresh air and sunshine, it is important just to walk. Walk up and down some stairs. Walk around the hallways. Get outside and walk around the building. But just walk. If you limit yourself to walking outside, 90% of the time it will be too hot or too cold or too wet. Rarely will it be just right. Savor those days when it is nice outside, but don’t just walk on those days. Walk every day.

You don’t have to walk fast. Just walk. Ambling is fine. A stroll is good.

Think you are too out of shape to walk? All the more reason to walk. Just get going. Do what you can. You’ll get stronger. People don’t walk because they are in shape. They walk to get in shape.

Some people use this as an excuse – “I’ll walk a mile and then I have to walk a mile to get back where I started.” Walk in a circle. Find a path and loop around.

You may be self-conscious at the start when you are walking. That is normal. You are doing something different. You are taking care of yourself. The shame you felt from sneaking away to smoke will be replaced with pride that you are doing something to help yourself. Try to recruit others to go walking with you instead of smoking. That way you have a group. You can cheer each other on.

Realize that every excuse you come up with is your unhealthy self trying to stay that way. Your healthy self is really weak right now and you can’t hear its voice very well. See those excuses as a sign that you have to stick up for your healthy self. Just go ahead and do it. The more you put it off, the longer it will be before you start feeling better. Every little bit you do towards the good will give you energy and momentum to do a little bit more.

Go walk instead of smoking. Your life will thank you for it.