This weekend kicked off the unofficial start to Summer. What a perfect time to head outside for a walk. But not just any walk…
a tiktok famous trend to make walking cool 😎 again
It’s social media’s way of rebranding walking to make it seem more exciting.A HOT GIRL WALK is walking + adding in some positive thinking during your walk. For example, focusing on thoughts of gratitude or affirmations (like I am powerful, confident, capable) to pump yourself up.I LOVE this trend because walking usually gets a bad wrap of not being “real” exercise, but there are major benefits to walking. Plus adding on the power of positive thinking while walking is magic.
How long is a HOT GIRL WALK?
It can be 10 minutes, 30 minutes, 60 minutes, or longer. Whatever time you have to give your body some TLC. Remember, anything is better than nothing. It all counts. Doing it outside gives you the extra mood-boosting benefits of nature, but of course you could also bring it inside on a treadmill if that works best for you (and the weather) sometimes.
Does calling it a HOT GIRL WALK seem a little shallow?
Hey, I’m all for leaning into your own personal HOTNESS. I do think it’s hot when you’re exercising your body with love & thinking positive thoughts, but of course you can rebrand this walk to what resonates best with you: Strong Girl Walk, Fit Girl Walk, Happy Girl Walk, etc. And if you don’t identify with the “girl” part, swap that to “me.” Make this your own. Have fun with it.
How to take your HOT GIRL WALK up a notch
You can add other activities to your HOT GIRL WALK to make it even more powerful:
✨ listen to a podcast or audiobook
✨ learn a new language
✨ use a meditation app (like Insight Timer)
✨ do intervals (1 minute fast, 2 minutes regular pace)
✨ stop at a park & do some pushups
✨ climb stairs if you pass them
✨ add in 1-minute skips or side laterals
✨ spread happiness (smile/say hi to people you pass)
✨ rehearse a speech (practice makes perfect)
✨ walk with a friend (great way to build relationships)
✨ take photos & look back on them for a mood boost
✨ pick up trash (good deeds for Mother Nature & your community feel good)
Benefits of a HOT GIRL WALK
✨ LONGEVITY
Brisk walking increases telomere length (the protective caps at the end of our chromosomes) which may help slow our cellular aging.
✨ IMMUNITY
A study of over 1,000 people found those who walked at least 20 minutes a day, 5 days a week had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, if was for less time & with milder symptoms.
✨ MOOD & ENERGY
A study in Psychotherapy and Psychosomatics found going for a 20-minute walk just 3 days per week can decrease feelings of fatigue and increase energy levels by 20%. And anytime you are in a mood funk, research suggests that even just 12 minutes of walking puts you in a better mood!
✨ SLEEP
A study in the journal Sleep Health found people who walk more sleep better at night.
✨ CREATIVITY
In one Stanford study, researchers found that walking boosts creativity by 60 percent. 🤯
✨ MEMORY
A study looking at brain health found walking 40 minutes, 3 times per week helped increase the healthy white matter in the brain and improve memory.
✨ GUT HEALTH
One study found that brisk walking for just 3 hours per week was enough to make positive changes to gut bacteria.
✨ HEART HEALTH
Aim to enjoy your HOT GIRL WALK at a brisk pace. Research suggests that a quicker pace (~15 minute miles) can better protect heart health than slow walking.
