Doctor Debunks Viral TikTok Walking Trends
With walking trends going viral on TikTok, it is no surprise that many are wondering which of these are actually beneficial for your health and which are just hype. In a recent news segment, Dr. Colin Haines, spine surgeon at VSI, appeared on Fox5 DC to help separate fact from fiction. Watch the full clip below or read more for a breakdown of the most popular TikTok walking trends, what works and what to avoid this summer.
Hottest Walking Trends Debunked: Truth vs. Trap?
Why Walking Is More Powerful Than You Think
Walking is often underestimated, but Dr. Haines emphasizes that it is a low impact, high reward form of exercise. It benefits cardiovascular health, strengthens bones, and engages your core. This sort of low-impact activity is a great form of exercise for those suffering with chronic low back pain.
“Walking’s great because it strengthens the bones. It’s low impact. It’s good for the heart, but it’s also actually good for the spine. You’re contracting your core constantly as you’re walking. So, I’m a big fan.”
Is Japanese Walking Good or Bad?
The “Japanese walking trend” often gets compared to interval training, where you alternate between moderate and high intensity paces.
“What’s actually better for the heart, better for your overall health and the spine is doing intervals,” Dr. Haines says. He explains that the goal is to spend 80 percent of the walk at a moderate pace and 20 percent at a higher intensity.
“We want to be walking about 80 percent of the time at a pace where you can have a conversation, but you’re a little breathless. And then about 20 percent of the time, this is really optimal for heart health. You want to be really pushing it.”
He confirms this method is not only safe but effective and ideal for improving both cardiovascular and spinal health.
The Viral Hot Girl Walk: Truth or Trap?
The “Hot Girl Walk” is one of the most viral wellness trends, combining midday walking with mindfulness.
Dr. Haines says, “It’s when oftentimes midday you’re taking a little walk. You’re focusing on your physical health but emotional health. It’s not a super high intensity workout. It’s more so a pause from the day.” He leans toward calling this one truthful, as long as it is done safely and with the right mindset.
“If we’re focused on affirmations, you’re walking and you’re constantly pouring into your mind while you’re doing it, I’m going to say truth as well.” He adds a humorous but important note of caution about treating the walk seriously and not letting social media distract from safety.
“We’ve all heard stories about someone who’s recording themselves walking. They forgot to change their shoes. They slipped and fell and injured themselves. View it as an actual exercise more than just kind of a midday hangout. So, hot girl walk: good. Hot girl injury: not so good.”
When approached mindfully and safely, this trend can be both physically and emotionally beneficial.
Walking with a Weighted Vest
The weighted vest trend adds resistance to walking, and Dr. Haines sees both pros and cons.
“It’s good overall, but you got to make sure you’re using the right weight. If your body hurts, don’t do it. Start with 5 percent of your body weight. Go up to about 10 if you’re feeling pretty good. Don’t go too much higher than that.”
He acknowledges the benefits of increased resistance but reminds viewers to listen to their bodies and avoid pushing through joint pain. When used correctly and with moderation, this trend can be a great way to enhance your walk.
How to Safely Follow Fitness Trends
Social media has helped normalize walking as a daily habit, but Dr. Haines encourages viewers not to get caught up in perfectionism. While walking is simple and beneficial, a few smart habits can help prevent injury and maximize results. Keep safety in mind when you are trying to follow the next walking trend.
Top 5 Safe Walking Tips:
- Wear supportive, comfortable shoes to protect your joints
- Maintain upright posture and engage your core while walking
- Start at a moderate pace and build up gradually
- Avoid distractions like filming or texting while walking
- Use weighted vests carefully and never exceed 10 percent of your body weight
“Most importantly, we don’t need to overthink it. Getting out and walking is really good,” Dr. Haines encourages.
Whether you are doing interval walking or adding light resistance, the most important thing is to stay consistent and choose what works for your body and lifestyle.
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