Is Walking Exercise? A Closer Look at the ‘Hot Girl Walk’ Trend

Inspired by trends like the “hot girl walk” or “mental health walk,” you may have started spending more time walking around your neighborhood or strolling through your local park. While we all know that getting outside (and even sleeping outside) has its benefits, does walking compare to other forms of exercise? In other words, is walking really exercise?

You may not sweat as much as you would when walking, as you would when jogging or climbing stairs. Because of this, some people may not realize how many calories they burn when they walk. Fortunately, experts say that walking is good for your body and mind.

What is the hot girl walk trend?

In the summer of 2020, TikTok personality Mia Lind was feeling isolated and struggling with negative thoughts. So she started walking four miles to reflect on gratitude, her goals, and how hot she is. Inspired by rapper Megan Thee Stallion’s song “Hot Girl Summer,” Lind came up with her outingshot girl walking” and started sharing them online.

Is walking considered exercise?

Yes, walking is a form of exercise. Physical and mental health experts agree. Sergii Putsova certified personal trainer with a doctorate in exercise science, says, “Walking just 30 minutes every day can reduce your risk of serious cardiovascular disease and dementia.” april crowa licensed clinical social worker at Paramount Wellness Retreat, adds that “walking in a natural environment also boosts cognitive function and creativity, providing a unique form of therapy.”

Does walking do more than just strengthen your heart? It turns out it does. Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, increase energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill.

Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta-analysis of 22 clinical trials related to walking and health. The results showed that brisk walking reduced waist circumference, fat mass, and body fat percentage to a “clinically significant” degree in men and women under 50 who are living with obesity. It can also lead to overall weight loss. So, that “hot girl walk” you’ve been doing can make noticeable changes in your body if you keep it up.

Is walking itself enough exercise?

Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can produce results and may have less negative effects on your body than other high-impact sports.

Gregor Parellaalso a CPT, says about walking for the sake of walking: “It is much better than jogging, because jogging can put unnecessary stress on your ankles, especially if you are heavy-set. On the other hand, brisk walking is one of the best exercises, because it strengthens your leg and calf muscles [without the same pressure on joints].”

Even walking slowly is better than standing still at home, but a faster pace will also accelerate the health benefits. A 2019 study in Atherosclerosis found that “walking pace was inversely associated with the risk of death and development of cardiovascular disease” in male physicians with an average age of 67.8. In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

As for how long you should walk, the U.S. Department of Health and Human Services recommends: minimum 150 minutes of moderate-intensity physical activity per week, or 30 minutes per day for five days, for significant health benefits. This may include brisk walking at 2.5 mph to 4 mph. Slow or leisurely walking (2 mph or less) is considered a light-intensity activity, which is likely to provide some health benefits compared to sedentary behavior, but not as many benefits as brisk walking.

The Health Benefits of Walking

Walking has many health benefits. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you can also see several tangible improvements in the following health indicators:

• Sleep better. Low-impact physical activity may lead to more restless sleep. A small 2020 study published in Sleep health found that increasing the number of daily steps led to better sleep quality, especially in women.
• Lower risk of type 2 diabetes. According to the American Diabetes AssociationWalking at least 30 minutes a day can help you prevent type 2 diabetes. Increasing your daily step count can help keep your glucose levels under control.
  
• Lower blood pressure. A 2022 study by the American family doctor reported that a regular moderate-intensity walking schedule can reduce systolic blood pressure, diastolic blood pressure, and heart rate.
  
• Improved balance. As you get older, it becomes increasingly important for your health to stay on your feet. Harvard Health Publishing states that walking increases lower body strength, which improves balance.
  
• Lower risk of cancer. Walking may even reduce your risk of certain cancers. A 2013 study by Cancer epidemiology, biomarkers and prevention found that postmenopausal women who walked at least seven hours per week had a 14 percent lower risk of breast cancer than women who walked three hours or less each week.
  

Ways to Make Walking More Intensive

If you’re hitting a plateau in your walking routine, you can add some intensity to your walk without having to jog or switch activities. By increasing the intensity of your walk, you can increase the number of calories you burn by giving your body a new challenge. Ways to up the ante on your daily walk include:

• Extend the duration of your walk. If you currently walk 30 minutes a day, add more time in 10- or 15-minute intervals. Putsov recommends walking at least 45 minutes a day if your goal is weight loss.
• Increase your speed. You can also add intensity by increasing your speed. Free fitness workout apps with GPS, including Nike Run Club, can help you track distance and time to calculate your pace.
• Wear wrist or ankle weights. Tie weights like Bala bracelets can take your walk up a notch. These weights can be worn around your ankles or wrists to provide resistance.
• Vary your pace. Both CPTs we spoke to recommended using walking intervals to make walking more challenging. Try walking at a normal pace for five minutes, then walking fast for five minutes, and so on.
  
• Add a slope to your route. Are you running most of your route on flat ground? Find a hill to increase the difficulty of your hike. You can also add retro-walking (walking backwards) to a hill.
  

How do you stay motivated to walk?

It’s easy to get excited about a new workout routine in the beginning, and it’s just as natural to get bored or frustrated when you’re no longer seeing big results. Music and podcasts can be helpful because they make the time seem to pass more quickly. Just make sure these sounds are background noise so you’re still aware of your surroundings and the people around you.

Crowe also recommends setting clear, achievable goals. She says it can help to remind yourself how far you’ve come, explaining, “Listing all the accomplishments you’ve made on your walks, whether through mobile apps or personal journals, will act as a reminder,” which can help you push yourself harder next time.

If going alone makes it harder to stay on track, try hiking with a partner or see if there’s a hiking club in your area. Parella says having a hiking buddy can increase your sense of accountability and make the experience more fun. You can also try new landscapes to stay motivated during a hike. Getting some sun will increase your vitamin D intake, which can improve your mood.

Safety tips while hiking

Before you hit the pavement for your daily stroll or hot girl walk, make sure you’re properly equipped for the task. While a stroll around the block or by the lake may seem harmless, you’ll still want to prepare yourself for a safe return.

1. Take water with you. At moderate temperatures, REI recommends Drink half a liter (about 17 oz.) of water every hour. If it is hot outside, you should increase your water intake. Becoming dehydrated while walking can make you feel dizzy or sick.
2. Wear the right shoes. You don’t want to be sidelined halfway through your hike by a twisted ankle or serious blisters. Get fitted for quality hiking shoes at a sports store that fit the shape of your foot and arches.
3. Let someone know where you are. Make sure someone can find you when you’re out in nature or walking at night. Sharing your location on Google Maps is an easy way to achieve this.
4. Wear reflective clothing at night. Wear a reflective jacket or vest if you are walking early in the morning or after sunset. You can also buy reflective tape and put it on your shoes and the back of your pants.
5. Use the sidewalks. The U.S. Department of Transportation states that you should always walk on the sidewalkIf there is no sidewalk, walk facing traffic.
6. Plan your route. To avoid getting lost or ending up in areas that may be unlit or unsafe, plan your route in advance. This will help you stay aware of your surroundings and give someone your exact location before you set off.
7. Take your phone with you. If you’re walking alone — especially at night — make sure you have your phone with you for emergencies. However, don’t let your phone distract you to the point where you lose your alertness and awareness of your surroundings.