The rise of low-impact workouts

Yoga, swimming and ‘hot girl walks’ move away from toxic gym culture

Jessica Mills / Arts & Culture Editor / The USD Vista

Like fashion, music and celebrity drama, personal fitness has a habit of following trends. Many individuals have recently shifted from the once popular high-intensity interval training (HIIT) toward intentional movements that engage both the mind and muscles equally. 

Low-impact exercises such as walking, swimming, pilates and yoga can improve strength, reduce stress and lower risk of injury. Several exercises are specifically tailored to each individual’s flexibility, mental state and strength, for maximum personal benefit.

On the other hand, many find that gym spaces often turn fitness into an unhealthy competition. When it comes to ability, weight, clothing and equipment use, there’s commonly an uninviting and dismissive attitude toward anyone outside of what society deems “acceptable” in these categories. Gym culture regularly pushes the narrative that a productive workout requires “maxing”: lifting weight until one reaches their maximal limit and must stop completely. 

Maxing places excessive stress on joints, tendons and muscles. FitBod, an app with personal HIIT workouts, explains that maxing produces a stress response by inducing a threat to one’s survival. When done incorrectly, it can also lead to injury and hinder personal progress. But, maxing isn’t necessary to deem a workout as successful.   

“Hot girl walk” (HGW), a term coined in 2021 by fitness influencer and college student, Mia Lind, became the latest rave on TikTok. By uniting positive thinking and walking, Healthline says HGWs are instrumental in boosting mental and physical health. 

The #hotgirlwalk hashtag has garnered millions of views and recognition from media outlets such as the New York Times, Cosmopolitan and The Cut. Although the word “hot” is in the title, HGW’s have nothing to do with attaining society’s “ideal” body type. They’re about tackling one’s goals, gratitude and confidence – through mindful and positive thinking. 

USD senior Megan Cardiff (she/her) appreciates the simplicity of this workout.

“I like rallying my friends to go on a walk and get outside,” Cardiff said. “Or I’ll go solo and listen to a podcast. Walks are relaxing for me.”

Lind notes that including an inspirational podcast or motivational podcast are key aspects of a HGW. 

USD Director of Sports Medicine and Head Athletic Trainer Eli Bisnett-Cobb (he/him) explains that low-impact workouts have various benefits. 

“[They] get the body moving and can help build self-esteem by doing something good for your body,” Bisnett-Cobb said. “It can also help with recovery from injury or help decrease pain associated with physical ailments by activating and strengthening muscle groups. Movement is medicine and the better the body feels, the better individuals tend to feel about themselves.”

Like HGWs, swimming provides both an outlet for building endurance and creating mental clarity. 

USD junior Elsie Harrison (she/her) engages in both low and high intensity training as a member of USD’s swimming and diving team.

“On days that I don’t have swim practice I still like to be active in some way but at a lower-impact, usually walking,” Harrison said. “I still love working out super hard, but when I get the chance to, I’d rather go on a walk. I think it’s better for your mind to have a day or a few days to de-stress.” 

USD junior Colby Crispeno (they/them) is a yoga instructor and participant at Grotto Climbing, a studio located in Mission Valley. They view the practice as a bridge between their body and soul.

“Yoga for me is about connecting and calming my nervous system,” Crispeno said. “How you’re feeling emotionally and physically guides your workout. That’s not the case in the gym.”

Yoga sessions consistently begin and end with meditation to balance and energize participants. Oppositely, meditation, or any form of self-grounding, is not a common practice in gym spaces. 

“Dancer’s Pose” requires patience and focus to achieve the deep backbend stretch. Photo courtesy of Colby Crispeno

Founded by Lord Shiva, the Ministry of External Affairs of India explains in its mission statement that self-realization and liberation are among the original teachings in yoga. Today, these facets are still present in yoga sessions around the world. 

“When instructing, I always say that what I teach and say are all suggestions,” Crispeno said. “If you’re doing something different than me, I praise that because you’re acknowledging yourself.”

Showing up on your mat, regardless of physical participation, is the most crucial part of yoga. Conversely, the gym prioritizes the intensity, repetition and length of one’s workout. 

“If you’re just lying down on your mat throughout the entire class, you’re still doing yoga,” Crispeno said. “You showed up and did just as well as someone following the entire class routine.”  

Yoga strives for inclusion. diverse ages and backgrounds, modified poses and judgment-free language generate a safe space for attendees.

Because gyms fabricate both  unrealistic appearance and workout expectations, Crispeno finds the space is rarely inclusive. 

“No one judges you [in yoga], because it’s such a personal practice, everyone is focused on themselves,” Crispeno said. “If I go to the gym, I feel like people look at one another for comparison.”

These unhealthy comparisons are further normalized by social media. From influencers sharing unrealistic workout plans, health advice, diets and before-and-after pictures, many feel judged in the fitness world. It detracts from the dominant reason most start working out: to better themselves. 

USD junior Teagan Sheffield (she/her) has gone to the gym for most of her life. Recently, her feelings toward the environment have changed drastically. 

“Recently I felt like that environment wasn’t the best for my body or mind,” Sheffield said. “I would never openly stretch at a gym, but I’m completely comfortable doing so in a yoga studio.”

There are many misconceptions surrounding yoga’s effectiveness as an exercise. But, Sheffield found the slow movements, balance work and deep breathing to be optimal for exercise. 

“It pushed me to workout in ways I never had before,” Sheffield said. “I’m exerting the same amount of energy as I would while running, without overexerting myself.”

Gyms can still be utilized for low-impact workouts. Walking on the treadmill, elliptical, cycling and rowing are among the numerous options to choose from. Incorporating mindful practices like breathwork and meditation can increase relaxation and focus in this environment. 

Bisnett-Cobb believes that both HIIT and low-impact training both have advantages. 

“Low-impact workouts will still allow you to receive the benefits of exercise without the wear and tear of your body [or] creating a state that your body gets sore and uncomfortable,” Bisnett-Cobb said. “Vice versa, HIIT workouts will allow for greater gains in the body and energy systems as the body adapts to the increasing load.”

Low-impact exercises like yoga, swimming and HGWs emphasize that movement can be healing and effective. Many can even be done without an expensive gym membership or equipment and in the comfort of one’s home or neighborhood. This allows individuals to personalize their movements – putting the “personal” back in personal fitness.