Fitness
Is Walking Exercise? A Closer Look at the 'Hot Girl Walk' Trend
Inspired by trends like the “hot girl walk” or “mental health walk,” perhaps you’ve been spending more time walking around your neighborhood or meandering in a local park. While we all know that being outdoors (and even sleeping outdoors) has benefits, is the same true for simply walking when compared to other forms of exercise? In other words, is walking really exercise?
You may not build up the sweat with walking that you would with a jog or climbing the stairs. Because of that, some people may not realize how many calories they burn when they’re out for a stroll. Fortunately, experts say going for a walk can do a body and mind good.
What is the hot girl walk trend?
During the 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.
Is walking enough exercise on its own?
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 deliver results and may have fewer negative impacts on your body than other high-impact sports.
Gregor Parella, also a CPT, says of walking for walking’s sake: “It is much better than jogging because jogging can put undue pressure on your ankles, especially if you are heavily built. On the other hand, brisk walking is one of the best exercises because it tones up your leg and calf muscles [without the same pressure on joints].”
Even walking at a slow pace is better than being stationary at home, but a faster pace will also hasten 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.
Regarding how long you should walk, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes a day for five days, for substantial health benefits. This can include walking briskly at 2.5 mph to 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, which is likely to produce some health benefits compared to sedentary behavior, but not as many benefits as walking briskly.
The health benefits of walking
There are many health benefits to walking. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you may see various tangible improvements in the following health indicators:
- Better sleep. Low-impact physical activity can lead to more fitful sleep. One small 2020 study published in Sleep Health found that increasing daily steps led to better quality sleep, especially among women.
- Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes per day could help you stave off type 2 diabetes. Increasing your daily step count may keep your glucose levels in check.
- Lower blood pressure. A 2022 study from the American Family Physician reported that a regular walking schedule with moderate intensity can lower systolic blood pressure, diastolic blood pressure and heart rate.
- Improved balance. Remaining steady on your feet is increasingly important for your health as you age. Harvard Health Publishing states that walking builds lower body strength, which improves balance.
- Lower risk of cancer. Walking may even reduce your risk of some cancers. A 2013 study out of Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked at least seven hours per week had a 14% lower risk of getting breast cancer than women who walked three hours or less every week.
Ways to make walking more intense
If you hit a plateau with your walking routine, you can add some intensity to your walk without having to jog or switch activities. Making your walk more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include:
- Increase the time of your walk. If you’re currently walking 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 more intensity by picking up speed. Free fitness workout apps with GPS enabled, including Nike Run Club, can help you track distance and time to calculate your pace.
- Wear wrist or ankle weights. Tying on weights like Bala Bangles can kick your walk up a notch. These types of weights can be worn on your ankles or wrists to provide resistance.
- Alternate your pace. Both CPTs we spoke to recommended walking intervals to make walking more challenging. Try walking for five minutes at a regular pace, then five minutes of speed walking, and so on.
- Add an incline to your route. Are you walking on a flat surface for most of your route? Find a hill to increase the difficulty of your trek. You may also want to add retro-walking (walking backward) up an incline.
How to stay motivated walking
It’s easy to get excited about a new workout routine initially, and it’s just as natural to get bored or frustrated when you stop seeing major results. You may find music and podcasts helpful because they make time appear to pass more quickly. Just make sure that these sounds are background noise so that you can still be aware of your environment and those around you.
Crowe also recommends setting clear, achievable goals. She says it can help to remind yourself about how far you’ve come, explaining, “Recording all achievements made during walks, whether through mobile apps or personal journals, will act as a reminder,” which can push you harder next time.
If going it alone is making it harder to stay on track, try walking with a partner or seeing if there is a walking club in your area. Parella says a walking buddy can increase your sense of accountability and make the experience more fun. You may also try new scenery to stay motivated during a walk. Getting some sun will increase your vitamin D intake, which may improve your mood.
Safety tips while walking
Before you hit the sidewalk on your daily walk or hot girl walk, be sure you’re well-equipped for the task. While a neighborhood or lakeside stroll may seem harmless, you still want to set yourself up for a safe return.
- Bring water. In moderate temperatures, REI recommends drinking one half-liter (about 17 oz.) of water every hour. If it’s hot outside, you should increase your water intake. Becoming dehydrated on a walk could leave you feeling dizzy or sick.
- Wear the right shoes. You don’t want to be taken out of commission halfway through your walk because of a sprained ankle or serious blisters. Get fitted at an athletic store for quality walking shoes that fit your foot shape and arches.
- Let someone know your location. Make sure when you’re walking in nature or at night that someone can find you. Sharing your location on Google Maps is one easy way to accomplish this.
- Wear reflective gear at night. Wear a reflective jacket or vest if you’re walking early in the morning or after dusk. You can also get reflective tape and add it to your shoes and the back of your pants.
- Use the sidewalks. The U.S. Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic.
- Plan your route. To avoid getting lost or wandering into areas that may be unlit or unsafe, plan your route ahead of time. This will help you remain aware of your surroundings while allowing you to give someone your exact location before you head out.
- Carry your phone. If you’re walking alone — especially at night — make sure you carry your phone in case of an emergency. However, do not let your phone distract you to the point where you are not alert and aware of your surroundings.
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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