A simple way to increase your walking distance is to wear a pedometer. Research shows that people who are aware of how many steps they take each day are more likely to walk extra distances whenever they can. For overall health benefits, a total of 10,000 steps daily (about five miles) is recommended by most exercise experts.

When shopping for a pedometer, look for a model with an easy-to-read digital display with type that is bright and big enough to be read from your belt without unhooking it.

Good pedometers: Yamax Digi-Walker SW-200 Pedometer ($22.39 at Amazon.com) has been proven to be very accurate and is a good option for people who want to count steps but don’t need lots of bells and whistles. If you want something fancier, the Omron HJ-720 ITC Pocket Pedometer ($31.75 at Amazon.com) allows you to download your walking results into your computer so you can calculate the calories you’ve burned and graph your progress in meeting your walking goals.

For maximum walking performance, proper hydration is crucial. Water bottles are a convenient way to ensure that you get enough fluid. Buy a bottle that is appropriate to the length of walks you plan on taking. I recommend drinking about eight ounces of water every 15 to 20 minutes you walk. (You may need more in very hot weather.)

Virtually all water-bottle companies have reformulated their water bottles to eliminate bisphenol-A (BPA), a chemical compound that is thought to leach out of plastic products and possibly affect the hormonal function in mammals. Don't buy any plastic bottle that has the number "7" recycling symbol printed on it (these products may leach BPA). Look for products labeled "BPA-free."

Good water bottles: Ultimate Direction's 20-ounce Bottle with Kicker Valve (800-426-7229, www.ultimatedirection.com, $9). Its wide mouth allows you to add ice cubes and clean the bottle easily between uses. One of CamelBak's "hydration systems" -- the Alpine Explorer (800-767-8725, www.camelbak.com, $110), carries up to 100 ounces. Such products are good choices for walkers planning to walk long distances.

Helpful: Water-bottle companies sell expensive tablets to sanitize bottles between uses. Denture cleanser tablets, which are much cheaper, work just as well at a fraction of the price.