Walking as a fundamental human activity

Humans have long engaged in walking as a fundamental activity for hunting, gathering, and daily movement. Catrine Tudor-Locke, dean of the College of Health Science at Texas Women's University, emphasizes that "being human is walking," noting that humans are biologically inclined to this activity.

Modern resurgence of walking

Recently, walking has experienced a modern resurgence, with trends on social media platforms like TikTok and Instagram, including hashtags such as #hotgirlwalk and #12330, gaining significant attention. Scientists continue to publish research on the physical and mental health benefits of regular walking.

Walking as accessible exercise

Joey Masri, a physiotherapist and certified strength and conditioning specialist from Miami, highlights that walking is one of the simplest and most practical forms of exercise for most people. He notes that while trends can serve as an entry point to a healthier lifestyle, the key lies in the regularity of the activity.

Health benefits of regular walking

Research indicates that regular walking can improve cardiovascular health, reduce stress, stimulate creativity, strengthen bones, and potentially increase life expectancy. Walking's adaptability allows it to be modified to focus on endurance, strength, or mental health.

Interval walking for heart health

For improving heart health and cardiovascular fitness, interval walking (IWT) is recommended. Developed by Japanese researchers in the early 2000s, IWT involves alternating three minutes of brisk walking with three minutes of slower recovery.

Benefits of interval walking

During the fast phases, participants should exert about 70% of their maximum effort, while during recovery phases, about 40%. A 2007 study showed that older participants who practiced IWT for thirty minutes a day experienced significant improvements in cardiorespiratory capacity and a decrease in blood pressure.

Interval walking and diabetes

A 2024 study also highlighted that IWT could help people with type 2 diabetes manage their glucose levels. For developing strength and muscle, rucking—walking with a weighted backpack or vest—has gained popularity, inspired by military training.

Rucking and bone health

Joey Masri explains that rucking can be adapted to various weights and distances, with the added benefit of applying axial loading to the skeleton, promoting bone density, which is particularly important for women after menopause.

Mindful walking in nature

To improve mental health and reduce stress, mindful walking in nature, also known as shinrin-yoku or "forest bathing," is recommended. This practice involves slow, mindful walks in natural settings without distractions.

Benefits of forest bathing

Research indicates that forest bathing can lower cortisol levels, blood pressure, and improve mood. A 2022 study on 155 participants suggests that these benefits may be more pronounced in individuals with depressive tendencies.

Urban walking and mental health

Catrine Tudor-Locke notes that urban walkers can also benefit from walking through parks on their way to work. For burning fat efficiently, fast walking is an option. This involves walking at a sustained pace of 5 to 8 km/h with arms in motion, a straight back, and an engaged body.

Fast walking and fat reduction

A 2022 study showed that 180 minutes of fast walking per week over twelve weeks reduced fat levels, weight, and waist circumference in sedentary university students. Other studies have shown that fast walking improves VO2 max more than regular walking.

Making walking fun

To make physical activity fun and sustainable, the hot girl walk (HGW) trend on TikTok has gained traction. HGW involves a six-kilometer walk, focusing on personal reflection, affirmations, gratitude, and setting intentions.

Enhancing walking with music

Research suggests that music can improve endurance, distract from fatigue, and increase the overall enjoyment of exercise. Doing HGW outdoors amplifies the benefits, as exposure to nature reduces cortisol levels and improves mood.

Inclined treadmill training

For activating muscles and improving endurance, the 12-3-30 training formula, which involves walking on an inclined treadmill at a 12% incline, 5 km/h, for thirty minutes, has become popular. This structured approach is easy to remember and helps break the monotony of exercise.

Adapting the training

Joey Masri advises adapting the incline, pace, speed, or duration according to individual fitness levels to ensure the activity is sustainable.