We’re midway via our monthlong e-newsletter collection devoted to the thrill of strolling. This week, we’re making our stroll right into a exercise.

Strolling, at any depth, is nice for you. A gradual, regular tempo has been proven to decrease the danger of coronary heart illness and diabetes. However analysis suggests that rising the size of your stroll can decrease the danger of untimely loss of life and illnesses equivalent to most cancers — and elevating the depth brings further advantages.

To assist us stage up our walks, I reached out to Janet Dufek, a professor of kinesiology and vitamin sciences on the College of Nevada, Las Vegas. I additionally took a fitness-focused stroll with Martinus Evans, an authorized working coach and the founding father of Sluggish AF Run Membership.

Evans and I explored Prospect Park in Brooklyn, the place he jogged my memory {that a} exercise stroll, greater than the rest, ought to be enjoyable. “We’re not elite athletes,” he stated. “We’re strolling for pleasure, and we are able to make up our personal guidelines.”

Get your arms concerned.

Strolling engages giant muscle teams — like glutes and quads — but when it’s your solely type of motion, attempt including workout routines that concentrate on your higher physique, Dr. Dufek stated.

Take into account bringing one- or two-pound weights with you, Evans urged. You should use them when you’re strolling, he stated, or pull over and do bicep curls or shoulder presses.

Dr. Dufek urged attempting arm motions like air punching: holding the weights and lengthening your arms in entrance of you, as when you have been boxing. You can too make a “T” form together with your arms as you maintain the weights, bending and lengthening on the elbow.

As an alternative of weights, you possibly can carry filled-up water bottles, which might function makeshift weights as you first begin out, Dr. Dufek added. They may even function motivation to remain hydrated later in your stroll, she added, “as you drink down your stash.”

If you happen to don’t need to carry weights, you possibly can swing your arms extra vigorously or attempt arm circles. Begin with extensive arcs and slowly “reduce them till they’re very small circles,” Evans stated. Go in a single route for 30 seconds, after which swap to the opposite route.

Use your setting.

As you stroll, Evans stated, search for methods to construct in somewhat extra exercise. Once we handed a park bench, he urged we do a number of squats. (“Stand up, sit again down.”) Another choice: Cease and do 10 standing calf raises. (Elevate your heels slowly, maintain for a number of seconds, after which decrease your heels again to the bottom.)

Change up your tempo and route.

You’ll be able to increase your exercise by strolling on completely different terrain, Dr. Dufek stated. “It’s more durable to stroll on unfastened path filth than on a sidewalk,” she stated. If you happen to can go to the seashore, Dr. Dufek added, dry sand is “an excessive strolling floor” that requires extra effort.

You can too differ your depth and pace, she stated. Decide up the tempo for 30 seconds, she stated, after which get better for 3 minutes.

If you happen to’re with a buddy, think about a contest.

If you happen to’re strolling with somebody, attempt participating in “somewhat pleasant competitors,” Evans stated. “You’ll be able to say, ‘All proper, the final individual to the stoplight — and you bought to stroll, no working — buys espresso.’”

Rely canines as an alternative of minutes.

To construct endurance and carry on the path longer, don’t fixate on time, Evans stated. As an alternative, he urged counting “all of the canines you see, and make it a aim to not go residence till you see 25 canines.” Or you possibly can rely stoplights, he stated, or fireplace hydrants. “Make it enjoyable,” he stated.

As Evans and I walked alongside, we identified pups to one another. On the finish of our stroll, we sat on a bench and totaled up every part we’d seen. Ten canines. Two scorching canine distributors. And, Evans jogged my memory, one shirtless man on a unicycle.

“If you happen to’re counting shirtless guys on unicycles as an alternative of canines,” he stated, “your stroll could also be shorter.”

A workout-walk playlist from Lindsay Zoladz of The Amplifier.

Want somewhat motivation to amp up your stroll? Under, you’ll discover a curated playlist — and commentary — from Lindsay Zoladz, a pop music critic at The Instances who writes our subscriber-only e-newsletter The Amplifier.

Try her suggestions, and take heed to the total playlist when you stroll.

1. Haim: “I Need You Again”

Observe your strolling swagger by channeling the synced-up Haim sisters strutting down the empty streets of Los Angeles within the nice music video for this 2017 hit. (Hear on YouTube.)

2. The Magnetic Fields: “When My Boy Walks Down the Road”

Simply one of many titular “69 Love Songs” on the Magnetic Fields’ landmark 1999 triple album, this hazy power-pop music makes any stroll really feel somewhat extra cinematic. (Hear on YouTube.)

3. Nancy Sinatra: “These Boots Are Made for Walkin’”

Are you prepared, boots? Lee Hazlewood wrote this basic and initially sang it himself onstage earlier than Nancy Sinatra satisfied him to let her report it. Coming from a person, she thought the music sounded “harsh,” although it was “excellent for somewhat lady to sing.” (Hear on YouTube.)

4. Stevie Marvel: “Uptight (Every little thing’s Alright)”

Nothing like some classic Stevie to place that further pep in your step. (Hear on YouTube.)

5. Hugh Masekela: “Grazing within the Grass”

Regardless of what its title says, the tempo of this 1968 instrumental basic recorded by the jazz nice Hugh Masekela is a bit too quick for grazing. (Hear on YouTube.)

6. Mitski: “Washing Machine Coronary heart”

Talking of tempo, the stomping percussion — which seems like a pair of sneakers knocking round in a washer — on this off-kilter TikTok hit from the indie pop star Mitski is certain to maintain you transferring. (Hear on YouTube.)

7. Parquet Courts: “Strolling at a Downtown Tempo”

Launched in 2021, this driving tune by New York’s personal Parquet Courts completely captured the need to hit the streets after the lockdown. As frontman Andrew Savage places it in his signature deadpan, “Stroll at a downtown tempo and treasure the crowds that after made me act so aggravated.” (Hear on YouTube.)

8. Bruce Springsteen and the E Road Band: “Out within the Road”

This fan favourite from Springsteen’s 1980 album “The River” is a staple of his reside reveals, and a celebration of freedom after a protracted workday: “After I’m out on the street, I stroll the best way I need to stroll.” (Hear on YouTube.)

9. Fat Domino: “I’m Walkin’”

How a lot richer is widespread music as a result of the phrase “stroll” rhymes with “discuss”? Among the many many songs that function this rhyme scheme is that this ambling anthem from the rock ‘n’ roll pioneer Fat Domino. Good luck standing nonetheless whereas this one’s enjoying. (Hear on YouTube.)

Girls have extra sleep difficulties than males do. Right here’s why.

Analysis reveals that ladies are considerably extra probably than males to report challenges falling and staying asleep. Causes can embody the hormonal adjustments that happen all through a lady’s reproductive cycle and an elevated threat of hysteria and despair, which might disrupt sleep. Luckily, remedies can be found, equivalent to cognitive behavioral remedy for insomnia, or CBT-I.

Learn the article: “Why Do Girls Have Extra Sleep Points Than Males?”

The Week in Properly

Listed here are some belongings you don’t need to miss:

Let’s preserve the dialog going. Observe Properly on Instagram, or write to us at well_newsletter@nytimes.com. And take a look at final week’s e-newsletter about the fantastic thing about a “stroll and discuss.”