Does Walking Count as Exercise? What to Know for National Walking Day The “hot girl walk” trend may be fun, but is walking really exercise? We’ll explain. Lara Vukelich April 2, 2025 11:30 a.m. PT 7 min read woman walks across bridge Halfpoint Images/Getty Images Today is the first Wednesday of April, which means it’s National Walking Day. With the warmer weather returning, now is the perfect time to take a stroll around your neighborhood block or your local park. And if you need more inspiration, you can get in on a trend like the “hot girl walk” or “mental health walk.” You may not build up the sweat with walking that you would with a jog or climbing the stairs. Because of that, some people may not realize how many calories they burn when they’re out for a stroll. Fortunately, experts say going for a walk can do a body and mind good. What is the hot girl walk trend? During the summer of 2020, TikTok personality Mia Lind was feeling isolated and coping with negative thoughts. So she started to go on four-mile walks to think about gratitude, her goals and how hot she is. Inspired by rapper Megan Thee Stallion’s song “Hot Girl Summer,” Lind coined her outings “hot girl walks” and started sharing them online. Does walking count as exercise? Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a PhD in sports science, says, “Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia.” April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that “walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy.” Does walking do more than build your heart’s strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill. Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a “clinically significant” degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So, that “hot girl walk” you take could cause noticeable changes to your body if you stick to it. Is walking enough exercise on its own? Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports. Gregor Parella, also a CPT, says of walking for walking’s sake: “It is much better than jogging because jogging can put undue pressure on your ankles, especially if you are heavily built. On the other hand, brisk walking is one of the best exercises because it tones up your leg and calf muscles [without the same pressure on joints].” Even walking at a slow pace is better than being stationary at home, but a faster pace will also hasten the health benefits. A 2019 study in Atherosclerosis found that “walking pace was inversely associated with the risk of death and development of cardiovascular disease” in male physicians with an average age of 67.8. In other words, the faster you walk, the lower your risk of death and cardiovascular disease. Regarding how long you should walk, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes a day for five days, for substantial health benefits. This can include walking briskly at 2.5 mph to 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, which is likely to produce some health benefits compared to sedentary behavior, but not as many benefits as walking briskly. man walks in forest in the fall Stephanie Noritz/Getty Images The health benefits of walking There are many health benefits to walking. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you may see various tangible improvements in the following health indicators: Better sleep. Low-impact physical activity can lead to more fitful sleep. One small 2020 study published in Sleep Health found that increasing daily steps led to better quality sleep, especially among women. Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes per day could help you stave off type 2 diabetes. Increasing your daily step count may keep your glucose levels in check. Lower blood pressure. A 2022 study from the American Family Physician reported that a regular walking schedule with moderate intensity can lower systolic blood pressure, diastolic blood pressure and heart rate. Improved balance. Remaining steady on your feet is increasingly important for your health as you age. Harvard Health Publishing states that walking builds lower body strength, which improves balance. Lower risk of cancer. Walking may even reduce your risk of some cancers. A 2013 study out of Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked at least seven hours per week had a 14% lower risk of getting breast cancer than women who walked three hours or less every week. Ways to make walking more intense If you hit a plateau with your walking routine, you can add some intensity to your walk without having to jog or switch activities. Making your walk more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include: Increase the time of your walk. If you’re currently walking 30 minutes a day, add more time in 10- or 15-minute intervals. Putsov recommends walking at least 45 minutes a day if your goal is weight loss. Increase your speed. You can also add more intensity by picking up speed. Free fitness workout apps with GPS enabled, including Nike Run Club, can help you track distance and time to calculate your pace. Wear wrist or ankle weights. Tying on weights like Bala Bangles can kick your walk up a notch. These types of weights can be worn on your ankles or wrists to provide resistance. Alternate your pace. Both CPTs we spoke to recommended walking intervals to make walking more challenging. Try walking for five minutes at a regular pace, then five minutes of speed walking, and so on. Add an incline to your route. Are you walking on a flat surface for most of your route? Find a hill to increase the difficulty of your trek. You may also want to add retro-walking (walking backward) up an incline. woman walks Getty Images How to stay motivated walking It’s easy to get excited about a new workout routine initially, and it’s just as natural to get bored or frustrated when you stop seeing major results. You may find music and podcasts helpful because they make time appear to pass more quickly. Just make sure that these sounds are background noise so that you can still be aware of your environment and those around you. Crowe also recommends setting clear, achievable goals. She says it can help to remind yourself about how far you’ve come, explaining, “Recording all achievements made during walks, whether through mobile apps or personal journals, will act as a reminder,” which can push you harder next time. If going it alone is making it harder to stay on track, try walking with a partner or seeing if there is a walking club in your area. Parella says a walking buddy can increase your sense of accountability and make the experience more fun. You may also try new scenery to stay motivated during a walk. Getting some sun will increase your vitamin D intake, which may improve your mood. health logo Safety tips while walking Before you hit the sidewalk on your daily walk or hot girl walk, be sure you’re well-equipped for the task. While a neighborhood or lakeside stroll may seem harmless, you still want to set yourself up for a safe return. Bring water. In moderate temperatures, REI recommends drinking one half-liter (about 17 oz.) of water every hour. If it’s hot outside, you should increase your water intake. Becoming dehydrated on a walk could leave you feeling dizzy or sick. Wear the right shoes. You don’t want to be taken out of commission halfway through your walk because of a sprained ankle or serious blisters. Get fitted at an athletic store for quality walking shoes that fit your foot shape and arches. Let someone know your location. Make sure when you’re walking in nature or at night that someone can find you. Sharing your location on Google Maps is one easy way to accomplish this. Wear reflective gear at night. Wear a reflective jacket or vest if you’re walking early in the morning or after dusk. You can also get reflective tape and add it to your shoes and the back of your pants. Use the sidewalks. The U.S. Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic. Plan your route. To avoid getting lost or wandering into areas that may be unlit or unsafe, plan your route ahead of time. This will help you remain aware of your surroundings while allowing you to give someone your exact location before you head out. Carry your phone. If you’re walking alone — especially at night — make sure you carry your phone in case of an emergency. However, do not let your phone distract you to the point where you are not alert and aware of your surroundings. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Your guide to a better future Deals Reviews Best Products Gift Guide Coupons Videos Software Downloads About CNET Press Room Newsletters Licensing Sitemap Careers Accessibility Your Privacy Rights Privacy Policy Terms of Use Do Not Sell or Share My Personal Information US France Germany Japan Korea © 2025 CNET, a Ziff Davis company. All rights reserved. Original text Rate this translation Your feedback will be used to help improve Google Translate

Does Walking Count as Exercise? What to Know for National Walking Day The “hot girl walk”

trend may be fun, but is walking really exercise? We’ll explain. Lara Vukelich April 2, 2025 11:30 a.m. PT 7 min read woman walks across bridge Halfpoint Images/Getty Images Today is the first Wednesday of April, which means it’s National Walking Day. With the warmer weather returning, now is the perfect time to take a stroll around your neighborhood block or your local park. And if you need more inspiration, you can get in on a trend like the “hot girl walk” or “mental health walk.” You may not build up the sweat with walking that you would with a jog or climbing the stairs. Because of that, some people may not realize how many calories they burn when they’re out for a stroll. Fortunately, experts say going for a walk can do a body and mind good. What is the hot girl walk trend? During the summer of 2020, TikTok personality Mia Lind was feeling isolated and coping with negative thoughts. So she started to go on four-mile walks to think about gratitude, her goals and how hot she is. Inspired by rapper Megan Thee Stallion’s song “Hot Girl Summer,” Lind coined her outings “hot girl walks” and started sharing them online. Does walking count as exercise? Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a PhD in sports science, says, “Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia.” April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that “walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy.” Does walking do more than build your heart’s strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill. Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a “clinically significant” degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So, that “hot girl walk” you take could cause noticeable changes to your body if you stick to it. Is walking enough exercise on its own? Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports. Gregor Parella, also a CPT, says of walking for walking’s sake: “It is much better than jogging because jogging can put undue pressure on your ankles, especially if you are heavily built. On the other hand, brisk walking is one of the best exercises because it tones up your leg and calf muscles [without the same pressure on joints].” Even walking at a slow pace is better than being stationary at home, but a faster pace will also hasten the health benefits. A 2019 study in Atherosclerosis found that “walking pace was inversely associated with the risk of death and development of cardiovascular disease” in male physicians with an average age of 67.8. In other words, the faster you walk, the lower your risk of death and cardiovascular disease. Regarding how long you should walk, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes a day for five days, for substantial health benefits. This can include walking briskly at 2.5 mph to 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, which is likely to produce some health benefits compared to sedentary behavior, but not as many benefits as walking briskly. man walks in forest in the fall Stephanie Noritz/Getty Images The health benefits of walking There are many health benefits to walking. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you may see various tangible improvements in the following health indicators: Better sleep. Low-impact physical activity can lead to more fitful sleep. One small 2020 study published in Sleep Health found that increasing daily steps led to better quality sleep, especially among women. Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes per day could help you stave off type 2 diabetes. Increasing your daily step count may keep your glucose levels in check. Lower blood pressure. A 2022 study from the American Family Physician reported that a regular walking schedule with moderate intensity can lower systolic blood pressure, diastolic blood pressure and heart rate. Improved balance. Remaining steady on your feet is increasingly important for your health as you age. Harvard Health Publishing states that walking builds lower body strength, which improves balance. Lower risk of cancer. Walking may even reduce your risk of some cancers. A 2013 study out of Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked at least seven hours per week had a 14% lower risk of getting breast cancer than women who walked three hours or less every week. Ways to make walking more intense If you hit a plateau with your walking routine, you can add some intensity to your walk without having to jog or switch activities. Making your walk more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include: Increase the time of your walk. If you’re currently walking 30 minutes a day, add more time in 10- or 15-minute intervals. Putsov recommends walking at least 45 minutes a day if your goal is weight loss. Increase your speed. You can also add more intensity by picking up speed. Free fitness workout apps with GPS enabled, including Nike Run Club, can help you track distance and time to calculate your pace. Wear wrist or ankle weights. Tying on weights like Bala Bangles can kick your walk up a notch. These types of weights can be worn on your ankles or wrists to provide resistance. Alternate your pace. Both CPTs we spoke to recommended walking intervals to make walking more challenging. Try walking for five minutes at a regular pace, then five minutes of speed walking, and so on. Add an incline to your route. Are you walking on a flat surface for most of your route? Find a hill to increase the difficulty of your trek. You may also want to add retro-walking (walking backward) up an incline. woman walks Getty Images How to stay motivated walking It’s easy to get excited about a new workout routine initially, and it’s just as natural to get bored or frustrated when you stop seeing major results. You may find music and podcasts helpful because they make time appear to pass more quickly. Just make sure that these sounds are background noise so that you can still be aware of your environment and those around you. Crowe also recommends setting clear, achievable goals. She says it can help to remind yourself about how far you’ve come, explaining, “Recording all achievements made during walks, whether through mobile apps or personal journals, will act as a reminder,” which can push you harder next time. If going it alone is making it harder to stay on track, try walking with a partner or seeing if there is a walking club in your area. Parella says a walking buddy can increase your sense of accountability and make the experience more fun. You may also try new scenery to stay motivated during a walk. Getting some sun will increase your vitamin D intake, which may improve your mood. health logo Safety tips while walking Before you hit the sidewalk on your daily walk or hot girl walk, be sure you’re well-equipped for the task. While a neighborhood or lakeside stroll may seem harmless, you still want to set yourself up for a safe return. Bring water. In moderate temperatures, REI recommends drinking one half-liter (about 17 oz.) of water every hour. If it’s hot outside, you should increase your water intake. Becoming dehydrated on a walk could leave you feeling dizzy or sick. Wear the right shoes. You don’t want to be taken out of commission halfway through your walk because of a sprained ankle or serious blisters. Get fitted at an athletic store for quality walking shoes that fit your foot shape and arches. Let someone know your location. Make sure when you’re walking in nature or at night that someone can find you. Sharing your location on Google Maps is one easy way to accomplish this. Wear reflective gear at night. Wear a reflective jacket or vest if you’re walking early in the morning or after dusk. You can also get reflective tape and add it to your shoes and the back of your pants. Use the sidewalks. The U.S. Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic. Plan your route. To avoid getting lost or wandering into areas that may be unlit or unsafe, plan your route ahead of time. This will help you remain aware of your surroundings while allowing you to give someone your exact location before you head out. Carry your phone. If you’re walking alone — especially at night — make sure you carry your phone in case of an emergency. However, do not let your phone distract you to the point where you are not alert and aware of your surroundings. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Your guide to a better future Deals Reviews Best Products Gift Guide Coupons Videos Software Downloads About CNET Press Room Newsletters Licensing Sitemap Careers Accessibility Your Privacy Rights Privacy Policy Terms of Use Do Not Sell or Share My Personal Information US France Germany Japan Korea © 2025 CNET, a Ziff Davis company. All rights reserved. Original text Rate this translation Your feedback will be used to help improve Google Translate

Tonal 2 Takes Fitness to the Next Level with Enhanced Features and Weights: A Hands-On Review

When it comes to at-home fitness, Tonal 2 is making waves with a powerful upgrade that promises to push your workouts further than ever. Not only does this sleek, wall-mounted gym system bring you state-of-the-art smart resistance training, but now it comes with even more features and added weights to help you hit your fitness goals with precision and ease.

What’s New with Tonal 2?

Tonal has always been about delivering personalized workouts, but with the launch of Tonal 2, they’ve taken it up a notch. The updated system features improved digital weights, offering up to 200 pounds of resistance, which is a significant leap from its predecessor’s 100-pound max. Whether you’re into strength training, cardio, or flexibility exercises, the new Tonal 2 ensures you get the most out of every rep.

But that’s not all — Tonal 2 also introduces a range of new workout programs and features designed to keep you engaged and pushing your limits. With smarter coaching, more interactive tracking, and advanced recovery features, your fitness journey is about to get a whole lot more dynamic.

The Next Evolution of Smart Fitness

Tonal’s adaptive resistance technology is what sets it apart from traditional home gyms. The system’s AI-powered algorithms adjust the weight automatically, providing real-time feedback to ensure that every workout is optimized for you. From muscle endurance to strength training, Tonal is now even more intuitive, offering a truly personalized workout experience that grows with you.

One standout feature of Tonal 2 is its ability to track progress more accurately. With new capabilities for detailed performance analytics, you can now measure your improvements with greater precision. Whether you’re increasing your lifting capacity or improving your form, Tonal 2 will guide you to the next level.

Added Resistance for Serious Strength Training

The addition of more digital weights is a game-changer for those serious about strength training. This is a significant upgrade for users looking to increase their resistance for a broader range of exercises. Tonal 2 allows you to challenge your muscles with a much wider range of weights, from lighter resistance for muscle toning to heavier loads for powerlifting-style routines.

But the upgrades don’t stop at weights. Tonal 2 also includes new accessories, like adjustable handles and specialized foot straps, to allow for even more variety in your workouts. Plus, customizable workout programs are designed to take full advantage of the extra weight and versatility, ensuring you get the most out of your training sessions.

Why Tonal 2 is a Must-Have for Home Fitness Enthusiasts

Whether you’re a beginner or a seasoned fitness enthusiast, Tonal 2 offers something for everyone. The convenience of a fully-featured gym in the comfort of your home is hard to beat. With streaming classes, personalized workout plans, and now, even more weight options, Tonal 2 is making home fitness a far more comprehensive experience. The ability to track your progress through smart technology ensures that you’re always improving — and never plateauing.

For anyone looking to take their fitness to the next level, Tonal 2 is a tool that can help you push your limits, see real results, and ultimately achieve the kind of transformation that traditional gyms or workout apps simply can’t provide.

Ready to upgrade your fitness game? Discover Tonal 2 and see how its next-generation features can help you reach your full potential. With smart technology, an expansive library of workouts, and now, even more weight options, there’s never been a better time to make Tonal a permanent fixture in your home gym.