Even as the days grow shorter, look for ways to fit a brisk walk into your day. Not only is walking simple, but it’s also effective.

The perks of walking regularly include:

• Better sleep
• Reduced stress
• Improved mood
• Lower blood pressure
• Less risk for certain cancers, diabetes and heart disease

You can reap these benefits with a straightforward walking routine. Or add some variety to your walking workouts to avoid boredom and meet different fitness goals. Here are four new ways to walk, based on your goals.

Goal: Enhance Your Endurance

Pick up some poles. Nordic walking uses special weighted poles to better challenge your whole body. Research shows the method gets results. Even people with heart conditions could walk longer after a few months of regular Nordic walking.

If you want to try Nordic walking, make sure you are using the proper equipment and technique. The American Nordic Walking Association offers resources for getting started, including learning the basic technique. Don’t have poles? Check with your local community or recreation center. They may offer both lessons and equipment.

Goal: Increase the Intensity

Dress in a vest. Weighted vests are sometimes used for high-intensity workouts and in tests for physically demanding jobs like firefighting. But they also may be a good way to get more benefits from the sidewalk, treadmill or trail.

Studies suggest weighted vests make each stride more physically demanding. As long as the weight is evenly distributed, it shouldn’t hamper your gait or increase your risk for injury.

Goal: Improve Your Balance

Walk backward. Throw your walk into reverse and you’ll enhance your equilibrium. Improved balance goes a long way in reducing your risk of falling.

What’s more, backward walking is often used to help in the recovery of people who have had a stroke or those who have Parkinson’s disease or low back pain. It also seems to ease knee pain in people with osteoarthritis.

Goal: Enhance the Effectiveness of Your Walk

Integrate intervals. Brief bursts of walking at an up-tempo pace improve your fitness in less time. Intervals might look like this: After a five-minute warm-up, alternate 60 seconds of brisk walking with 60 seconds at a comfortable pace.

No matter which variation you choose, start with a pair of well-fitting shoes, or boots if you’re going to walk on a trail. Share your plan with a friend to help you stay on track — or better yet, recruit a walking buddy to join you.

Always check with your primary care physician before starting an exercise program.