The weather is warmer, and it's the perfect time to get outside and move your body. I'm not talking about going for a run. Trends like the "hot girl walk" have illuminated just how beneficial simply walking can be for your health.
Depending on your speed, walking may not immediately trigger a workout on your fitness tracker, like jogging or climbing the stairs would. But that doesn't mean it's not exercise. A recent study in the journal Heart found that brisk walks were associated with a lower risk of heart abnormalities such as atrial fibrillation, bradyarrhythmias and ventricular arrhythmias. That's nothing compared to how it can benefit your mental health and mood.
We talked to a personal trainer for their take on the health benefits and what you need to do to take your routine to the next level.
For more on walking, here's how many steps you really need, top tips to maximize the benefits of your walk and our favorite walking shoes.
What is the hot girl walk trend?
During the pandemic-blighted summer of 2020, TikTok personality Mia Lind was feeling isolated and coping with negative thoughts. So she started to go on four-mile walks to think about gratitude, her goals and how hot she is. Inspired by rapper Megan Thee Stallion's song Hot Girl Summer, Lind coined her outings "hot girl walks" and started sharing them online.
Does walking count as exercise?
Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a PhD in sports science, says, "Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia." April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that "walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy."
Does walking do more than build your heart's strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost 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 revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a "clinically significant" degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So, that "hot girl walk" you take could cause noticeable changes to your body if you stick to it.
... continue reading