I am something of a workout experimenter, and having tried several trendy workouts from HIIT to spinning to weights I was curious to join the hottest workout of the moment - the walk. In 2022, something strange occurred. After years of expensive and exclusive workout trends, people were lacing up their shoes for the hottest workout of the moment- the walk (yes, you read that right). Rebranded the "hot girl walk" by Gen Z'ers, it soon gained traction with over half a billion views on TikTok and its own avid following across the world.

Gen Z’ers were on to something- for centuries, daily walks have been used by leaders, creatives, scientists, and innovators. Albert Einstein was a big believer in the power of walking and it is said that some of his breakthroughs came during his daily walks. Sundar Pichai, the CEO of Google, is known for his walks around the company's campus when he needs to clear his mind and focus. Virginia Woolf, the famous author and feminist, was a proponent of "walking for inspiration” and often took long walks in the countryside, using the time to reflect on her writing and come up with new ideas for her novels. Mahatma Gandhi used walking as a means of self-discipline and spiritual practice, and even used the act for nonviolent civil disobedience in India’s freedom fight against the British Empire. Shigeru Miyamoto, the Japanese video game designer, known for Super Mario and Legend of Zelda, uses his daily walks to come up with new ideas for games and to clear his mind.

For me, what began as a way to disconnect from work turned into the best part of my day, quickly improving my sleep, bettering my mental health, and increasing my creativity. Regular walking turned out to be the most efficient way to improve my health and well-being.

The health benefits of walking

Even after years of reviewing the science and research behind the benefits of walking, I am continually amazed by the wealth of scientific evidence supporting this simple activity. If you haven't yet been convinced of its benefits, here are some of the most compelling, science-backed reasons to start incorporating walking into your daily routine:

• Walking during the daytime can improve the quality of sleep. Sunlight regulates the circadian rhythm, which is the body's internal clock. (source)

• Walking after meals can help regulate blood sugar levels and improve digestion.(source)

• It has anti-aging benefits and has been linked to a reduced risk of chronic diseases, such as heart disease and diabetes as well as a reduced risk of dementia. Walking promotes healthy blood flow to the brain, which is essential for cognitive function. (source, source)

• Studies have shown that taking a walk during the workday can boost creativity and productivity by clearing the mind and improving focus. (source)

• In a time where loneliness is a growing epidemic, walking can connect strangers who have the same walking schedule. Walking groups are a popular way to make connections when in a new city. (source)

• It helps reduce symptoms of anxiety and depression, promotes the release of endorphins (feel-good hormones), and also provides an opportunity to disconnect from daily stressors and clear the mind.(source)

• Walking can be a powerful spiritual practice since it helps connect with nature and find inner peace. In fact, many spiritual traditions include walking as a way to connect with the divine. (source)

 

How can you make walking a habit?

While the internet has a ton of recommendations on forming walking habits, here are the ones I can vouch for, having tested them over and over again:

Create a system

• Link the walk to an existing habit, such as closing your work laptop for the day, through “habit stacking”.

• Prepare a walking kit, including comfortable clothes, shoes, headphones, and a bag, to make it easy to go every day.

• Schedule “walking meetings” with friends or colleagues. I have found that walking meetings, whether in person or remote, allow for deeper conversations and often lead to creative ideas.

Make a plan

• Map out routes that take 15 minutes, 30 minutes, and an hour, so you have options based on your daily schedule and energy levels. Remember that the goal here is to start small and at a pace that is comfortable to you.

• Make a list of different podcasts, audiobooks and music that you can listen to, taking into consideration your different interests and moods.

Make it mindful

• Maximize the social aspect by acknowledging people you pass regularly with a smile or a nod (based on the social norms of your location). You’ll start noticing folks in your community taking the same route at the same times.

• Pay attention to the elements of nature and its changes during the passage of the seasons.

• If you want to take it up a notch, use the three "hot girl walk" guidelines: think about what you are grateful for, how hot/amazing you are, and what your goals are.

Note: If you are unable to walk outside due to weather or air quality, consider investing in a walking pad to walk on while you work or watch TV. These are sleek and can be stowed away when you aren't using them, unlike a treadmill. While walking has the most benefits when done outside, walking indoors can work wonders for your mind and body as well.

In other walking news

Walking after meals is a long-standing tradition in many cultures. "Shatapawali," which means "100 steps" in Marathi, is a common post dinner practice in India. It is a common sight to see couples out for a late night walk after dinner (without their kids), reflecting on the day and bonding with eachother.

While a daily night walk may not be possible or safe in many places, walking can be an easy way to hang out with loved ones. And as a bonus, it can make you the cool relative among the Gen Z folks. To amp up the cool, you can wear the universal "hot person walk" uniform- chunky shoes that evoke the style of a dad from the 90's and a fanny pack across your chest (I'm sorry to break it to you if you haven't heard -fanny packs are cool again).

As the creator of the hot girl walk phenomenon, Mia Lind says, the walk is a mindset and not a workout. So don't get too hung up on the process, just step out and start walking :)

Get flourishing,

 Gayathri