Humans have always walked—to hunt and gather, across parks, through city streets, and to and from bus stations. “To be human is to walk,” says Catrine Tudor-Locke, dean of the College of Health Sciences at Texas Woman’s University, who has spent her career studying step counts and movement behavior. “We’re hard-wired for it.”
But lately, this most ancient of movements is having a thoroughly modern moment. On TikTok and Instagram, hashtags like #hotgirlwalk and #12330 rack up millions of views, while scientists continue to publish studies about the physical and mental health benefits of a daily stroll.
“Walking is one of the most simple and practical exercise modalities out there for most people,” adds Joey Masri, a physical therapist and certified strength and conditioning specialist in Miami, Florida. “These trends can be a gateway into a healthy, physically fit lifestyle.” But the benefits don’t come from the trend itself—they come from consistency, says Masri.
Research has shown that regularly scheduled walks can improve cardiovascular health, lower stress, boost creativity, strengthen bones, and even extend life expectancy. But the beauty of walking is its adaptability: the same basic motion can be tweaked to emphasize endurance, strength, or mental health. From Japanese interval training to hot girl walks, here’s how to match a walking trend to your specific goal.
Goal: Improve heart health and aerobic fitnessTry: Interval Walking Training
Developed by Japanese researchers in the early 2000s, interval walking training (IWT) alternates three minutes of brisk walking with three minutes of slower recovery. During the faster bouts, aim for about 70 percent effort; during recovery, back off to around 40 percent.