When so much of TikTok skews towards dubious diet advice and deceptive weight-loss schemes, it’s easy to discount the entire platform for any sort of legitimate mental or physical health advice. But not so fast. Early in 2021, a TikTok user named Mia coined the term Hot Girl Walk, giving new legs to a movement focused on self-confidence and empowerment. In case you missed the memo, the Hot Girl Walk (#HotGirlWalk) is a 60-minute, four-mile, fast-paced daily walk that allows you to vibe at your highest level with just one simple rule: For the entire walk, you can only think about things you are grateful for, things you want to achieve and (obviously) how hot you are. That’s it—the whole time. No thinking about your ex-boyfriend, your laundry, your grocery list or your job stress. The goal is simple—train your brain to see your life and your body through a positive lens—and the results might just rival that of an old-fashioned therapy session. If you’re curious to try this growing trend or just learn more about how it works, this is what you need to know, in four easy steps. Get excited, because you’re going to love this one.
Step 1: The Hot Girl Walk starts with mindfulness
Walking a brisk four miles a day will undoubtedly help you with your fitness, but weight loss is not the goal here. Attaining greater mindfulness is the real perk of the Hot Girl Walk. What’s that, you ask? Mindfulness is defined by the Mayo Clinic as being intensely aware of what you’re feeling in the moment, without judgment. Guided imagery and meditation are classic techniques used in mindfulness training, both of which you can employ as you learn to do the Hot Girl Walk. (For help getting started, download one of these meditation apps.) The idea: By focusing on the here and now, you’ll tap into aspects of your life that you’re grateful for; in turn, you can manifest those blessings. What’s more, by thinking positive thoughts about yourself and your body in a mindful way, over time you can train your mind to embrace the idea.
Step 2: The Hot Girl Walk doesn’t require fancy gear
One of the great things about this trend is that you don’t need any special equipment to participate. Put on your cutest athleisure outfit, slip on some comfy walking shoes (four miles is a decent distance if you aren’t used to regular walking) and pick a destination about two miles away to trek to so that the round-trip hits the requisite four-mile mark. (Make sure your route is safe, well-lit and well-traveled.) Psych yourself up for exercise with an amazing playlist: Girl power songs, ’80s throwbacks or any dance music that makes you want to move will do. Crank up the volume—but not too high: You want to find the sweet spot where you’re immersed in the moment but still aware of your surroundings. Related Is the TikTok Famous 12-3-30 Workout Really as Effective for Weight Loss as Everyone Says It Is?
Step 3: Talk confident with the Hot Girl Walk
Practicing mindfulness in any form can be a challenge when you first try it. Your mind drifts, you get distracted, maybe you even feel a little corny. That’s why it’s important to write down in advance some feel-good affirmations about gratitude, goal-setting and body confidence. These are the mantras you’ll draw on as you do your daily Hot Girl Walk, and the more you speak them to yourself, the more you’ll begin to believe them. Looking for a place to begin? Consider these 10 phrases:
Step 4: The Hot Girl Walk is all about empowerment
Keep in mind that while everyone likes to look good, feeling good inside and out is what you’re focusing on during this walk. This is no slow shuffle with slumped shoulders—the Hot Girl Walk is all about head up, shoulders back and big, powerful take-no-prisoners strides. It’s not a joke: Research shows that how you carry your body can make a major impact on your level of confidence and self-esteem. So slip into your favorite workout clothes and start walking. Being a Hot Girl is a vibe and a feeling, not something you can buy and wear. It’s a challenge and validation of what you secretly already know: that you are awesome and amazing, and this world is lucky to have you grace it with your presence. Done properly, a Hot Girl Walk get your endorphins pumping and your heart rate climbing, both of which are great for your physical health and fitness level. Add in the focus on positive affirmations and you’re setting both your body and mind up for a powerful boost. What’s not to love? If you’ve gotten this far, make sure to record a portion of your Hot Girl Walk to share with friends, family and anyone else looking for a mood boost on TikTok. Consider journaling about your walk experiences and keep a log of your daily thoughts to help you notice trends over time and chart your success by whatever definition you choose, whether that’s the speed of your walking or your ability to keep focused on positive thoughts. Remember, you’re not competing with others when you do the Hot Girl Walk, you’re just trying to be an even better version of yourself than you were the day before. And that’s a TikTok message we can all get behind. Next, read all about the milk crate challenge that has taken TikTok by storm.
Sources
Mayo Clinic:“Mindfulness exercises: see how mindfulness helps you live in the moment.”European Journal of Social Psychology: “Body posture effects on self-evaluation: A self-validation approach.”
