Can the TikTok trend really improve your mood and fitness

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Health experts say the “Hot Girl Walk” is a simple exercise with mental and physical health benefits. Eva Blanco/Getty Images
  • An exercise trend called “Hot Girl Walk” is exploding on TikTok.
  • He was inspired during the pandemic by student fitness influencer Mia Lind.
  • Walking combines elements of exercise and positive thinking.
  • Experts say it can be an effective way to improve physical and mental health.

If you’re looking for a way to boost your fitness and self-esteem, the “Hot Girl Walk” trend on TikTok might be just the thing for you.

This social media phenomenon was created during the pandemic by the TikTok influencer Mia Lindan undergraduate communications major at the University of Southern California.

Lind explained in an interview with HuffPost that the idea came to her because she was looking for a way to exercise that didn’t bother her. She chose walking because she felt there was a “meditative element” that comes from long walks.

However, she realized that there was a stigma attached to walking, with people viewing it as not being a legitimate form of exercise. To overcome this, she decided to do a “rebrand”, calling it the “Hot Girl Walk”.

In her explanatory video, Lind flashes before and after photos of herself, showing the amazing changes walking has made to her physique. She explains that what she did to get her fantastic results is “really easy and there’s really only one step”: the ‘Hot Girl Walk’.

Doing the walk itself is surprisingly simple. You walk 2-4 miles a day for about an hour. During your walk, you listen to podcasts or uplifting music.

It’s what you do on the walk that counts, she says. You are only allowed to think about three things:

  1. The things you are grateful for
  2. Your goals and how you will achieve them
  3. How hot are you

She further explains that practitioners of the “Hot Girl Walk” should avoid thinking about relationship drama during their walk. If you’re starting to think about it, she advises you to turn up the volume on your music playlist to drown it out.

The most important part of the walk, however, is that it doesn’t end when the walk ends.

“You take that energy and carry it with you throughout the day,” Lind explains.

Dr. John Higginsprofessor of medicine at the University of Texas McGovern Medical School, noted that there are several potential physical health benefits that could come from the “Hot Girl Walk.”

“Walking 2 to 4 miles (4,000 to 8,000 steps) per hour is a great way to hit your 10,000 steps per day,” he said, adding that it’s “easy to hit 2,000 others not in the remaining hours of the day”.

He also explained that exercising outdoors will help build strong bones by increasing your vitamin D production.

What’s more, he said listening to uplifting music while exercising was linked to improved vascular function, meaning it can help you maintain healthy blood pressure and lower your risk of heart disease. .

Roxana EhsaniMS, RD, CSSD, LDN, certified sports dietitian and national spokesperson for the Academy of Nutrition and Dietetics, explained that there are many mental health benefits as well.

“Exercise stimulates our feel-good hormones known as endorphins which can benefit your mood, reduce anxiety, stress and worry, and improve your overall mental health,” Ehsani said. . “Additionally, engaging in positive self-talk will also improve your mood and benefit your overall mental health.”

“There is no doubt that elements of Mia’s program will improve physical and mental health,” said Melissa L. BatesPhD, FAPS, associate professor of health and human physiology, internal medicine and pediatrics at the University of Iowa, citing many of the same points as his colleagues.

“Exercise is a mainstay of good mental health and a program like Mia’s could have very positive mental benefits,” she concluded.

Experts who spoke with Healthline about the “Hot Girl Walk” were overwhelmingly positive about the impact exercise could have on a person’s overall health.

Higgins said: “It’s a win-win situation: a combination of a physical boost (you exercise) and a mental boost (you think positively with your mind).”

He also liked that it combined exercise with thinking about what he called the “3 Gs”: Gratitude for, Goals, and Inner Beauty/Glow.

Higgins said the “Hot Girl Walk” is an exercise he would also recommend for young children.

“My 7-year-old daughter wears a Fitbit Ace 3 to measure her 10,000 steps a day and positive self-talk and being grateful would surely help her even at an early age,” he said.

Ehsani also praised it, saying it promotes physical activity and educates people in a fun way, but does not promote anything unhealthy or unrealistic.

“Doing 2-4 miles is an achievable goal to do most days of the week. A person could even start with just 1 mile and progress,” she said.

Bates said: “I like that her challenge emphasizes exercise – which can be daunting and overwhelming for some people – and incorporates it as a component of other healthy lifestyle behaviors. We know people are more likely to exercise when they’re doing something they enjoy or that positively motivates them, as opposed to having to. »

Bates added that the “Hot Girl Walk” also aligns with what we know about the physiological benefits of exercise and behavior change, noting that it’s a simple and uplifting way to create new healthy habit.


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