Everything you need to know about the Hot Girl Walk

What is the Hot Girl Walk?

The Hot Girl Walk has been around for a few years, but its popularity surged after going viral on TikTok. Started by influencer Mia Lind during the pandemic as a way to manage stress, the practice typically involves a four-mile outdoor walk, during which you hype yourself up with gratitude, personal goals, and positive affirmations.

Dr Mikel Daniels, Chief Medical Officer, WeTreatFeet Podiatry, Maryland, USA, explains that what sets this trend apart from more traditional walks or gym workouts is its social media–driven appeal.

“It's not about sweating buckets, it's about getting a confidence boost dressed up as fitness,” he says. “I've had a few younger patients come in buzzing about it, and a discussion on anxiety often enters the visit.”

As we’ve seen, the Hot Girl Walk isn’t only about getting fit - it’s about pairing your walk with purposeful mental practices, designed to lift both your body and your mind.

Jessica Plonchak, Licensed Clinical Social Worker and Executive Clinical Director, Choice Point Health, New Jersey, USA, describes the Hot Girl Walk as a well-structured ritual focussed on gratitude, mindfulness, and self-affirmation.

“This pairing is highly effective for mental health because it actively engages the body and the prefrontal cortex,” she says. “This is the region of your brain associated with emotional regulation, self-worth, and motivation.”

Can the Hot Girl Walk improve your physical health?

It’s widely accepted that regular walking - even outside the Hot Girl Walk label - offers real physical health benefits.

According to Daniels, these health benefits include:

• Improved cardiovascular health - strengthening the heart, lowering blood pressure, and improving cholesterol and circulation.

• Reduced chance of developing long-term health conditions - such as type 2 diabetes, stroke, and certain cancers when walking is done consistently over time.

• Calorie burning - typically 200–400 calories per hour, depending on pace and body size, while supporting metabolic health.

• Enhanced joint health - low-impact movement makes walking safer than high-impact exercise for people with knee, hip, or back issues.

“For weight management and general fitness, brisk walking is an excellent activity,” Daniels adds. “It can help with steady, sustainable weight control and cardiorespiratory fitness."

The psychology behind walking affirmations and mindful movement

What sets the Hot Girl Walk apart from other walking trends is its emphasis on positive self-talk and gratitude.

Plonchak explains that gratitude practices reduce stress levels and shift our attention to the positive experiences of life, while self-affirmations strengthen neural pathways linked to confidence and self-esteem.

“When these two strong practices are combined with physical movement, the outcomes become super effective,” she says. “This is because the brain is more receptive to emotional regulation while performing a low-intensity physical activity.”

Daniels adds that, from a physiological perspective, walking helps regulate your body’s stress response system and boosts the production of feel-good brain chemicals such as serotonin and endorphins.

He says: “Combining this with intentional positive thinking can amplify mood and perceived control. I’ve had anxious patients use this style of walk as a structured time to talk to themselves, and they often report better sleep, less spiralling, and a sense of forward momentum."

Potential downsides of the Hot Girl Walk trend

While getting some exercise is better than none - especially with the added perks of being outdoors and boosting your self-esteem - it’s not always a clear-cut case that the Hot Girl Walk is the best choice for everyone.

Plonchak explains there is one psychological downside of this trend, which should not be overlooked.

She says: "The phrase ‘hot girl’ unintentionally gives a body-image pressure or idea that puts the entire focus on the aesthetic aspect while neglecting the emotional aspect.”

Daniels agrees that the ‘hot girl’ label can reinforce body‑image pressure - especially for teenagers and young adults who already feel like they don’t fit the Instagram or TikTok aesthetic.

“I’ve seen patients feel anxious because they don’t look like the creators popularising the trend," he says. "This can lead to multiple mental health issues. When the ‘hot girl’ language feels fake or pressured, this can also create guilt for not feeling confident enough.”

Daniels warns not to mistake a walking trend for a full workout. While walking is excellent for your health, it is not a worthy substitute for strength training or higher-intensity cardio in a balanced fitness routine.

"The Hot Girl Walk does not fully replace resistance training for strength, bone health, and body composition," he explains. "A daily Hot Girl Walk combined with 2-3 days of strength work is far more effective than relying on walking alone.”

Daniels points out that safety too is a real concern. Solo walkers who wear headphones, use their phones, or focus on filming are more vulnerable to traffic, falls, and other personal safety hazards.

How to build a sustainable Hot Girl Walk fitness routine

If you’ve taken on board all the advice our experts have shared - both the pros and the cons - and you’re keen to give the Hot Girl Walk a try, they have some guidance to keep in mind when you’re getting started.

Plonchak advises that, to make the Hot Girl Walk more effective and sustainable, you should treat it as a self-care practice rather than a performance-based challenge.

“Choose an environment that you find soothing, listen to music or podcasts that boost your mood and motivation, or opt for silence for meditative benefits,” she suggests. “Above all, set a realistic regime that suits your routine and focus on how you feel after completing the walk instead of focussing on how it affects everyone on social media.”

“My final thought is that the Hot Girl Walk itself is a fad, heavily fuelled by TikTok and marketing, so it probably won’t be a long‑lasting trend in its current form,” Daniels concludes. “But the underlying behaviours, such as walking regularly, getting outside, and pairing movement with a healthier mindset, are worth keeping long after the hashtag dies.”