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my age still starts with a number less than 4. To me, hiking means self supported long travel, possibly with an overnight and certainly with a pack that has food and supplies for a day. Daypack weight no more than 5-6kg, multi-day pack under 14kg if i can manage it (but will depend on if i've topped up on water recently) That’s not the same as waking around a city, which usually involves much less stuff on your back,…
If you want to get better, load water or any weight into a bag and walk around hilly areas.
To get better - just hike a lot. And consider running to improve your legs stamina and cardio fitness.
He also maintains a section roughly 20 km in length of a 1,000 km long walking track here in Western Australia. That's edge cleanups, fire safety, hut upkeep, occassional footbridge construction, etc.
I hike a bit (I've done a few big walks in Tasmania and New Zealand, here in Australia .. and various parts of the world in a job related capacity (mapping, suryeying, geophysics, etc)) .. but I'm strictly small beer next to the old fellow.
In my 30's. I do roughly 30-40km a day with around 20kg pack. If you want to get better, load water or any weight into a bag and walk around hilly areas.