Try Nordic walking

Nordic walkers use poles with rubber tips to hold the pavement and exercise the arms and core, converting a stroll into a full-body workout. They were invented in Finland to train cross-country skiers in the off-season.

Have a little fun

“Play is critical,” said Bill Burnett, executive director of Stanford University's Life Design Lab and co-author of “Designing Your Life.” He said our brains learn habits through fun from childhood. “When you were a kid, you learned by playing,” he added.

Bring on the prop

Walkers may have ambitious long-term aspirations. Perhaps you wish to backpack or travel farther. Ms. Fog-Wiltse recommends training with a weighted day pack to build muscle resistance for high-intensity activities.

Multitask like a pro

According to author and Blue Ridge Hiking Company owner Jennifer Pharr Davis, incorporating a regular walking program into a busy schedule is difficult. But she claimed you may sneak in extra steps in surprising areas.

Crank up the tune

A new meta-analysis found that music reduces perceived exertion and improves physical performance during walks and intense training. So, exercising harder feels easier with our favorite playlists.

Embrace the fartlek

Fartlek workouts, Swedish for “speed play,” employ interval training with high-intensity bursts and recuperation intervals. Fartlek workouts are great since walkers and runners don't have to wear a watch or activity tracker to build muscle endurance. 

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