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In 2020, the “Hot Girl Walk” trend took over social media.

Girls everywhere were grabbing their headphones, listening to podcasts, and walking to their local coffee shops for a midday pick-me-up.

It became more than a coffee walk—it became a trend rooted in confidence and in clearing your head with fresh air.

But for women athletes, walking can be more than a trend. It can be a tool for recovery, mental reset, and longevity.

We’re often taught that all exercise should be difficult and working harder is always better. But that isn’t always the case. As athletes, our recovery is crucial, too, and walking supports both our mental and physical recovery.

VIS Expert Michelle Cleere, PhD, says even short walks throughout the day can help athletes mentally and physically reset.

“Any kind of activity is going to send happy, positive hormones to your brain,” she says. Small activities throughout the day, like taking a 10-minute walk to get a coffee, can release small amounts of dopamine for us.

For women athletes balancing school, work, and athletics, walking can be an intentional part of our recovery.

Here are five reasons why you should fit a walk into your schedule:

1. It boosts your mood. Exercise releases dopamine, which allows us to manage stress more easily.

2. It's a low impact movement. Walking gets our blood moving on days when we don’t have the energy for an intense workout.

3. It supports recovery. Walking promotes active recovery, which athletes should be intentional about, every day.

4. It clears your mind. When we take a break from work to walk, we can come back to our work with a refreshed mindset.

5. It creates screen-free time. A walk can be a great time to quiet the noise that we are constantly receiving from our phones or computers. Spending dedicated time without screens promotes productivity and relaxation.