At 76, Judy Fogg is one of the strongest people her daughter knows. Take, for example, her VO2 max, a general fitness metric that measures maximum oxygen consumption during a workout. “He has the highest VO2 score that is on the horizon for what is considered the best of the best skiers,” says Robin Fogg-Wilts, physiologist and fitness trainer. Her mother’s secret? Daily walks. Research has shown that walking for at least 30 minutes a day is sufficient for significant physical and emotional benefits. However, walking on the same boring sidewalk can quickly turn from pleasure into a monotonous chore. There are dozens of ways to change that and put some spark back into your walk.

Nordic walking

Originally developed in Finland as a way for skiers to train during the off-season, Nordic walking uses specially designed rubber-tipped poles that grip the pavement and help activate the arms and core muscles, turning a simple walk into a full-body workout. For those who walk around the city, calorie consumption increases by an average of 22%, and oxygen consumption increases by 23%. There are many expensive high-tech canes on the market for beginner hikers, but proper technique is more important than markings. Kirk Shave coaches Nordic walkers at the Mountain Trek Fitness Retreat and Health Spa in British Columbia and says: You should hold the poles with your elbows at 90 degrees and your forearms parallel to the ground. You should then use your triceps to push the ends of the sticks into the ground behind you. Unloading the lower body can help prevent compression problems in the knees and ankles,” he adds.

Have fun

“Play is vital,” notes Bill Burnett, executive director of the Life Design Lab at Stanford University and co-author of Designing Your Life. He tells us that from an early age, our brain learns and develops habits through entertainment. After two years of wandering the same streets of San Francisco during the coronavirus pandemic, he craved novelty, sometimes going in search of hidden stairs, orange blossoms or birds chirping. It’s easy for Burnett to fall into the frustrating habit of counting steps on a smartwatch. Alastair Humphries, traveler and author of Micro Adventures: Local Discoveries for Great Escapes, says you can amp up your adventurous side in the area. Climb a tree, take a walk on a full moon without lenses, drink your morning coffee in a new place.

Bring your props

Some walkers may have lofty long-term goals. Maybe they want to cover a greater distance or go hiking. The best way to prepare your muscles for more intense activities is to increase resistance, for example by training with a weighted backpack, says Fogg-Wiltse, who has taught clients how to climb Everest and compete in the American Ninja Warrior final. He suggests starting at no more than 7 pounds in a backpack with a full lap belt that, when tied tight at the navel, transfers the weight to the legs as you walk. Good insoles will help prevent so-called overpronation, says Dr. Michael Frederickson, professor of orthopedics at Stanford University. Pronation is when the foot turns inward; this usually happens because the arch of the foot is not strong enough to properly support the weight of the body. Those with flat feet are more likely to develop it.

Combine tasks

According to Jennifer Farr Davis, author and owner of Blue Ridge Hiking Co, the hardest part about daily walking is fitting into an already busy schedule. However, as he points out, you can squeeze a few steps into your daily life. For example, when you pick up your kids from school, park six blocks away and walk the rest. Far Davis also prefers to replace his Zoom meetings with non-attendance meetings, especially with colleagues who live in the area. “When your body moves, your brain is stimulated in different ways and you are more creative,” she notes.

Turn up the volume

According to a recent analysis, music while walking or exercising vigorously reduces perceived stress and increases physical performance. In other words, the hardest workout doesn’t feel as stressful when we turn on our favorite playlists. “If you’re not into music, listen to a few podcasts,” suggests Fogg-Wilze.

Take fartlek

In Swedish it means “speed game”. Fartlek workouts use a type of interval training that involves alternating intense exercise and relaxation. The beauty of the fartlek is that walkers or runners don’t need to be tied to a watch or fitness tracker. Just pick up the pace to an easy jog or walk a short distance and slow down until you feel recovered and repeat. If you prefer a more structured approach, “start with a 10-minute warm-up, then do 6 to 10 1-minute faster intervals, each followed by a 2-minute light walk,” says Matt Fitzgerald, author of 80. . /20 Running” and co-founder of the 80/20 Endurance training company, “and then relax with a 5-10 minute walk.”

* Ms. Emily Pennington is a freelance writer, photographer and columnist for Outside Magazine, working on a book about US national parks.