Raphael Stevens

We know it’s good to love our bodies as they are, but some days, that’s just not happening. It turns out we’re all in good company—a 2012 study showed that 91% of American women are dissatisfied with their bodies. Despite the body positivity movement’s best efforts, the focus on looks and the idea that we should love our bodies and celebrate every inch of them can feel inauthentic and maybe even unrealistic. 
Enter: body neutrality, a more approachable goal that focuses on appreciation and acceptance of the body. It takes the spotlight off of appearance and, instead, emphasizes function without any pressure of attaching value to it, whether positive or negative. To help us wrap our heads around what body neutrality is, how it differs from body positivity, and the best ways to practice it, I asked the experts. Ahead, they break it all down. Spoiler: You don’t have to love how your body looks to feel better body confidence. 
 

In this article

 
What Is Body Neutrality?
Many of us dislike our bodies and wish we could love our bodies. Body love is a great goal, but the problem is that it can feel out of reach. We think we’ll love our bodies when we lose 10 pounds, tone our stomach, get rid of cellulite, work out more, eat better, etc. But even if you did lose 10 pounds or got a 6-pack, you’d still focus on the next 10 pounds or another flaw to fixate on. 
Body neutrality allows you the space and free rein to feel neutral about your body. “With a body-neutral approach, you observe the body without judgment, don’t take out any ‘good’ or ‘bad’ indications, or attach any emotional responses, no matter whether you like or dislike something about it,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “A neutral perspective provides a quiet middle stance between body hate and body love, meaning you don’t experience any of these feelings. It doesn’t mean you don’t care. It means you choose to re-steer from how the body looks to how it feels and prioritize the practical value it provides, carrying you through life and serving your everyday needs.”
In other words, body neutrality is about reframing how you perceive your body, seeing it as a vehicle for executing everything you love to do. “A body-neutral approach focuses on respecting the body’s functional capabilities and appreciating the great job it does for you on a daily basis rather than the physical shape it takes or its size, flaws, and possible limitations,” Hlivnenko conveyed.
Dr. Jessica Singh, an eating disorder specialist and licensed clinical social worker agreed: “Body neutrality is acknowledging that your body is just a vessel that carries you through life and that it does not define your worth as a person,” she stated. “Instead of focusing on how your body looks, body neutrality encourages you to focus on what your body can do for you.” After all, we’re each made up of so many unique layers that add up to so much more than our appearance and whether we fit the mold of what mainstream beauty standards dictate as “beautiful.”
 
Body Neutrality vs. Body Positivity
While both body positivity and body neutrality advocate for appreciating your body, the differences lie in their approaches. “Body positivity emphasizes embracing and celebrating all body types, shapes, and sizes, focusing on the beauty and uniqueness of each individual’s physical appearance,” expressed Jennifer Pallian, a registered dietitian. “On the other hand, body neutrality shifts the focus away from appearance altogether, encouraging individuals to appreciate their bodies for their abilities and functionality, rather than their looks.”
Simply put, the body-neutral camp accepts and respects their bodies for what they do, whereas the body-positive stance considers bodies—flaws and all—beautiful no matter what. Hlivnenko pointed out the distinction in the core mission of the two movements: “Body positivity aims to expand the definition of beauty and diversify beauty standards,” she cited. “Body neutrality seeks to change the value of physical attractiveness in society and untie people’s self-worth from how they look.” 
 
Tips for Practicing Body Neutrality
 
Recognize and reframe body-bullying thoughts
The first step to working toward a body-neutral mindset is nixing the negative self-talk while keeping in mind you can’t get rid of it all overnight. “Body neutrality is not a destination but a process and it requires constant mindful moderation,” Hlivnenko attested. “Each time a body-criticizing thought invades your head, it needs to be approached as just a thought, not a fact, and refocused on the body’s strengths and the way it’s beneficial to you right now.”
Hlivnenko recommended keeping a set of neutralizing affirmations in your arsenal to help counteract intrusive thoughts as soon as they come up. For example, if you find yourself nit-picking your stomach or wishing your legs looked different, acknowledge the thought, and try replacing it with phrases like, “My body is a vessel for my identity, and I honor the ways it helps me in life,” “I’m lucky to have legs to visit my favorite places,” or “I’m grateful for my stomach for working hard to digest the foods I enjoy and provide the energy I need.” 
 
Practice intuitive eating
Tapping into and following your body’s cues—hunger, fullness, cravings—and unlearning the restrictive rhetoric of diet culture (AKA intuitive eating) goes hand-in-hand with a body-neutral outlook. Intuitive eating is a framework that makes nutrition behavior-focused and individualized instead of labeling foods as “good” or “bad,” cutting out certain food groups, and feeling guilty about satisfying a craving. “With an intuitive approach to eating, you entrust your body to make food choices that feel more suitable and better tolerated at this particular time, eat when you feel physically hungry, and stop eating when you’re full,” Hlivnenko described. “The main thing is to remove any guilt or shame related to food consumption, including food cravings.” Bottom line: Tune out the engrained food rules diet culture has taught us and listen to, honor, and fuel your body based on how you feel. What you eat does not define you! 
 
Write down the ways your body serves you
We often take our bodies for granted and don’t acknowledge the body’s role in carrying out our everyday activities; the body is so much more than how it looks to other people, and it’s time we start acknowledging that. “Taking time to list what the body does for us so we can experience and enjoy life is a great start to developing a body-neutral approach,” Hlivnenko advised. “We all know that the body is the key constituent of our being but hardly focus on cause-and-effect connections, like stomach and digestion or legs and walking. In the same vein, Pallian suggested acknowledging your body for its capabilities, such as laughing, breathing, or healing from injuries, and cultivating gratitude for it by developing a daily gratitude practice that expresses appreciation for your body’s functions, like strong legs that carry you throughout the day or lungs that enable you to breathe.

Reconsider your workout motivation
PSA: Exercising should be a form of movement that makes you feel good, a celebration of what the body can do, and a positive influence on your physical and mental health—not punishment for what you ate last night, the reason you can treat yourself to a “cheat” meal, or solely for the purpose of changing your appearance. “Engage in mindful movement that feels good to your body, rather than obsessing over how it looks,” Dr. Singh advocated. “Remember, the goal is to feel good, not to burn calories.” Just like you pay attention to your body’s hunger cues, heed your body’s signals to determine when to challenge yourself, and when to slow it down with a low-impact activity like walking or resting. 

Eliminate comparison
“A significant percentage of body dissatisfaction comes from comparing ourselves to others,” Hlivnenko affirmed. That goes for both online and offline interactions. If social media is a source that makes you feel bad about yourself, limit your exposure to it and unfollow any triggering accounts. Hlivnenko noted that comparing your present self to your past self can also be a trigger. “Instead of being frustrated with the body you have now, remember how hard it worked to carry you through the years and that it deserves kindness and respect for the skills and talents you developed, the meaningful relationships you built, and the goals you achieved.” Pro tip: Don’t hesitate to shut down body image-oriented conversations if they make you feel uncomfortable, even with your closest friends, Hlivnenko mentioned. Instead, she proposed either setting boundaries or redirecting the discussion to body-neutral topics.

Lizzo’s Best Tips for Improving Body Confidence More

We’ve all experienced a breakout that shows up unannounced, and no amount of concealer is enough. You’ve got your skincare routine down to a science (investing in all the best, cutting-edge serums, creams, and masks, no less), and yet, acne is still a thing. WTF? You can go to your trusty spot treatment or pimple patch, but you might also want to look in your fridge to help clear up the breakout too. A clear, glowing complexion begins with what we put in our bodies. The skin is a reflection of what’s going on inside, so it makes sense that loading up on whole, nutrient-dense foods can only help to combat pesky papules, blackheads, whiteheads, cysts, you name it. 
Ahead, dermatologist-and-registered-dietitian-approved foods to eat to banish an acne flare-up stat. Word to the wise: As much as we want to get rid of a breakout like yesterday, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin, so hang in there. Glowing skin awaits. 
 
1. Water
If you need a reason to keep sipping on that H2O, consider this: By maintaining proper hydration, you’re giving your body a leg up in optimal digestion, hormone balance, detoxification, and circulation, which, simply put, can lead to glowing, flawless skin. Plus, Jennifer Aniston and Beyoncé swear their water intake is the secret to their glow, and who are we to argue with them? “Proper hydration is essential for healthy skin,” agreed Melissa Wasserman Baker, a certified RDN and Founder of Food Queries. “Drinking an adequate amount of water helps maintain skin moisture and can contribute to a more vibrant complexion.”

2. Green Tea
Swap your morning cup of joe for some matcha tea. You’ll get your dose of caffeine while consuming polyphenols that can act as antioxidants (read: protect your cells from harmful free radicals that would otherwise damage them) and also reduce inflammation. Translation: The green drink packs a one-two punch in preventing oxidative stress, slowing down the aging process, and repairing and rejuvenating your skin. Dr. Anna Chacon, a board-certified dermatologist, also cited that when combined with lemon, green tea is effective in treating acne.

3. Leafy Greens
Is there anything sexier than getting your greens in? Apparently not when it comes to your skin. “Dark leafy greens like spinach and kale are excellent sources of vitamins, minerals, and antioxidants that can promote skin health and healing,” Baker said. Consuming these veggie staples translates to increased resilience against sun damage and external toxins like pollution, thanks to being antioxidant-packed, as well as boosting collagen and elastin production. What’s more, spinach and kale are rich in vitamin C, which increases the cellular turnover of the skin and produces healthy, new skin cells for vibrant and youthful skin. 

4. Berries
Cue the power of antioxidants once again because berries are chock-full of the mighty compounds. “The antioxidants in berries operate as a double-edged sword against those bothersome dark spots, preventing them from ever forming in the first place,” Dr. Chacon explained. When you snack on the likes of blueberries and strawberries, you’re loading up on vitamin C and anthocyanin, antioxidants that act as a powerful skin weapon that promote healing and may help your body build more collagen, AKA a protein that gives your skin structure and plumpness.

5. Papaya
The tropical fruit has not only earned its right as a healthy snack but also as an effective and potent ingredient in skincare products. It’s no surprise considering a study found that papaya has a high content of vitamins A, B, and C and proteolytic enzymes, such as papain and chymopapain, that have antibacterial, antifungal, and antiviral properties. “Papain is strong enough to exfoliate dead skin cells, unclog pores, lighten acne scars, and moisturize skin when applied topically to the skin and stop any additional outbreaks,” Dr. Chacon described. 

6. Sweet Potato 
The root veggie makes more than just an essential Thanksgiving dish. Abundant in beta-carotene, sweet potatoes get converted in the body to retinol. “A vitamin A derivative, retinol is excellent for treating acne and preventing wrinkles,” Dr. Chacon conveyed. Retinol also encourages skin cell production, helps unclog pores, exfoliates your skin, and enhances collagen production, which can reduce the appearance of fine lines and wrinkles and increase elasticity. The result? A fresher, plump appearance. Furthermore, as an antioxidant, beta-carotene holds the potential as an anti-aging agent.
 
7. Lemon 
More than just a refreshing flavor addition to your water, lemons are known for their detoxifying effects—and not just when you ingest their vitamin C and citric acid components. According to Healthline, there’s a growing popularity for using lemons on your skin as a natural treatment for skin conditions, like age spots and acne. “The natural astringent properties of fresh lemon juice make it a popular remedy for reducing the appearance of blemishes and tightening drooping skin,” Dr. Chacon agreed. Because of the acidity of lemon juice, it can help decrease inflammation and oil that may contribute to the formation of acne. Additionally, citric acid, a type of alpha hydroxy acid (AHA), can aid in breaking down dead skin cells that lead to noninflammatory forms of acne, like blackheads.
 
8. Omega-3 Fatty Acids
Step aside, pricey skincare products and treatments. While they have their place, foods brimming with omega-3 fatty acids—fatty fish (think: salmon and tuna) and nuts and seeds (think: walnuts, flaxseeds, chia seeds)—can help improve barrier function, inhibit inflammation, and promote skin healing that money can’t buy. Omega-3 fatty acids also help lower the production of inflammatory compounds that contribute to the aging process.
 
9. Probiotic-Rich Foods
Consuming probiotic foods can help maintain a healthy, balanced gut microbiome, which may help reduce eczema, acne, dry skin, and even wrinkles and skin cancer risk linked to UV damage. Certain probiotic strains have been demonstrated to boost the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. A 2016 review demonstrated that probiotics can restore skin pH, alleviate oxidative stress, reduce premature aging of the skin caused by UV light, improve the skin’s barrier function, and enhance hair quality. So stock your fridge with yogurt, kefir, sauerkraut, and other probiotic-heavy eats—both the gut and skin will thank you. 
 

7 Foods I’m Adding to My Diet To Combat Chronic Inflammation More

We’ve been taught that a long and healthy life boils down to a simple formula: eat healthy and exercise. But the secret to longevity may not be as simple as what we eat and how much we move. According to a study in the book Ikigai: The Japanese Secret to a Long and Happy Life, people who live the longest also have something called ikigai, which is more of a personality trait and mindset. I enlisted the help of mental health professionals to find out the meaning behind ikigai and how to live longer and healthier lives.
 

In this article

 
What is “Ikigai?”
“The concept of ikigai comes from a Japanese philosophy referring to what gives a person a sense of purpose in life,” explained Veronica Hlivnenko, a psychologist and holistic health counselor at InPulse. “Ikigai is a broad concept that indicates your reason for being, the passion that drives you throughout your life, the bliss that brings you joy and inspires your zest for living. Japanese culture believes having an ikigai is the key to a person’s happiness, mental and physical health, and longevity.” 
“When you have a clear purpose—a sense of meaning for life—it motivates and energizes you to take action, to strive, and to persevere,” conveyed Dr. Harold Hong, a board-certified psychiatrist at New Waters Recovery. “Having ikigai can help you to live with intention. You’re no longer just going through the motions, but instead actively pursuing something that brings meaning to your life. It’s something that carries significance for both you and those around you.” One recent study among older Japanese adults discovered that having ikigai was associated with decreased depressive symptoms, and increased happiness, life satisfaction, and physical wellbeing. 
“Finding one’s ikigai involves answering four categories of questions, acknowledging your passion, mission, vocation, and profession: what you love, what the world needs, what you are good at, and what you are paid for,” Hlivnenko stated. Translation: Your ikigai comes down to the intersection of where your passions, talents, and skills meet what others need. Simply put, it’s your “why” for getting out of bed every morning. 
 
How Ikigai Affects Health
When you live life with purpose rather than living on autopilot, it’ll have a domino effect on your behaviors that will naturally promote longevity. “Ultimately, when you’re driven by your life purpose, you internally and externally program yourself not only on wanting but chasing a happier and longer life,” Hlivnenko described. “It means you adjust your lifestyle choices to this intention and treat yourself accordingly. Thus, people with a defined ikigai tend to stick with a healthier lifestyle as they have strong inner motivation for healthy behaviors, such as maintaining a balanced diet, regular exercising, prioritizing self-care, and not getting into bad habits. All these are the keys to a more extended lifespan.”
As for your mental health, Hlivnenko illustrated that a clear sense of purpose makes life meaningful and creates a solid foundation for psychological well-being. “When people are confident with what they are doing, they naturally experience less stress and anxiety, which prevents their health from being compromised and alleviates the risk of depression and prostration,” she said. “Besides, consciously pursuing your ikigai can help you develop better coping mechanisms through adversities, bringing the vision in which direction to move, enabling you to avoid being overwhelmed or slowed by unproductive emotions, and inducing a positive attitude in the face of challenges.”
 
Tips for Finding Your Ikigai
 
Journal
Putting pen to paper enables you to self-reflect, work through your thoughts, and explore your feelings. Ask yourself what matters to you and visualize your future self and what you’d be doing. “Journaling is a highly helpful mindful practice for those seeking to develop emotional awareness,” Hlivnenko said. “Putting your thoughts with ink to paper enables you to look at them in a more rational and structured way. It provides an opportunity for relaxed and honest self-talk when you can gradually interpret how you feel, reflect on your emotional response, analyze the reasons behind it, and draw conclusions for the future.”
Gratitude journaling, specifically, is an easy and effective way to make the practice part of your daily regimen. “Bringing to top of mind the things you are thankful for in your life possesses a potent outlook improvement potential, resulting in positive emotions and a sense of fulfillment,” Hlivnenko voiced. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be—flowers you saw on your walk, your new workout ‘fit that was just delivered, or the compliment you got from a stranger. 

Engage in positive self-talk
Let’s face it: We’re our own worst critics. It’s time to check the judgment and naysaying at the door. Enter self-compassion: treat yourself with kindness, understanding, and forgiveness and take note of when negative self-talk comes into play and replace self-criticism with self-encouragement, as recommended by Dr. Sam Zand, D.O., Chief Medical Officer at Better U and Founder of the Anywhere Clinic. “Saying an encouraging affirmation (aloud or to yourself) can serve as a kickstarter for a positive thinking process and help you shift to a more positive mindset,” Hlivnenko suggested. Think: “I am enough,” “I love my body and all it does for me,” and “I am open and receptive to all good.”

Practice mindfulness
“Practicing mindfulness is also an effective way to become more aware of your own thoughts and feelings as well as those around you,” Dr. Hong recommended. “Mindfulness helps to build healthier relationships based on trust, understanding, and mutual empathy.” One surefire way to be more aware of your sensations, thoughts, and feelings? Meditation. “Indulging in a quick mental and physical break and living a few minutes of silence, stillness, and thoughtlessness promotes a relaxation response, reduces stress hormones released in the body, restores your energy levels, and switches you to a more positive state of mind,” Hlivnenko said. Let go of any preconceived notions that meditation has to be a certain length of time or look a certain way. If you only have a few minutes, great! You can also turn anything (like walking your dog or folding laundry) into meditation by being intentional and focusing on your breath.

Foster optimism
Dr. Zand encouraged challenging negative thoughts and reframing them into more positive and realistic perspectives by surrounding yourself with positive influences and engaging in activities that bring you joy. Is your inner circle optimistic? If not, that could keep you stuck in the “Debbie Downer” downward spiral. Also be mindful of the content you take in, whether it be the news or social media. Alternatively, seek things that inspire you, like a feel-good podcast, self-improvement book, or IG account. “To cultivate a more positive outlook on life, it’s important to focus on what you can control instead of worrying about things that are out of your hands,” Dr. Hong agreed. “It’s also helpful to look for the silver lining in difficult situations or try to find the lesson within them.”

Seek social connection
Setting aside time to catch up with your BFF, grab lunch with a co-worker, or volunteer at a local organization all have one thing in common: building social connectedness. “Most often, people who live the longest share their lives with others,” Hlivnenko shared. “Ikigai usually implies active social interactions and joy from connecting with individuals with similar interests and beliefs. Supportive social networks and meaningful and harmonious relationships greatly impact our happiness levels and mental and physical health, and, thereby, contribute to how long we live.”   
Research shows that having deep, purposeful relationships leads to a 50% increased chance of longevity and generates a positive feedback loop of social, emotional, and physical well-being. What’s more, another study found that those who are more socially fulfilled tend to function better cognitively. Take Dr. Zand’s advice and cultivate meaningful relationships and surround yourself with supportive individuals. “Engage in active listening, express empathy, and communicate effectively to foster strong connections.”

Try new experiences 
Stepping out of your day-to-day routine and immersing yourself in novel foods, hobbies, places, and subjects will keep your brain stimulated, strengthen cognition, and promote a longer lifespan. Have you been wanting to learn a new language or take up cooking? Fuel your curiosity, and go for it! Take it a step further and habit-stack boosting your physical well-being and your brain health simultaneously by picking up, say, pickleball or trying the 3-2-8 method—you’ll be working your body while learning new skills. “Dedication to your ikigai boosts self-development and improvement goals and promotes continuous learning,” Hlivnenko said. “Constant involvement in mentally-stimulating activities keeps the brain active, enhances cognitive functions, and supports a sound mind and memory, which is crucial for quality living to old age.”
Research has demonstrated that the brain continues to create new neural pathways in order to adapt to new experiences, learn new information, and create new memories. Hot tip: Whatever new pursuit you engage in, find one that you enjoy and will commit to—you’ll be doing your overall happiness, mood, and mental health some good. 

I Ate Like the World’s Happiest Population for a Week, and I Actually Felt Happier More

I strive to be healthy all year but as plans ramp up during the summer and my inner extrovert comes out to play, my health goals tend to slip by the wayside. Between bachelorette parties, weekend trips, and a packed social calendar of happy hours and beach days, it’s easy to forget about the health goals I put into place on January 1st. However, I’m claiming this season to be my “balanced girl summer” A.K.A. maintaining a presence during my busy schedule while keeping my body and mind happy and healthy.
Here are five easy ways I’m enjoying all that the summer has to offer without missing a beat with my health goals (that you can totally copy, too):
 
Source: Mom Water
 
1. Choose my drinks wisely
With an uptick in my social plans in the summer, it’s a season where my alcohol intake tends to spike. I typically reach for 1-2 glasses of wine per week (with the occasional cameo from an extra espresso martini), but my drinking habits shift a bit when my planner is booked full of happy hours, parties, and vacations.
My problem is that most drinks, especially during the hot, humid days of summer, leave me feeling bloated and on the verge of a splitting headache. I recently found a low-calorie vodka water called Mom Water and let me tell you: I’ll be packing it in my cooler for bonfires, cookouts, and tailgating all summer long. The first time I tried them, I woke up with no hangover and no urge to never drink again (both a rarity for me). I went back to the fridge to check the ingredient label of this seemingly wonder product and I loved what I saw: no sugar, carbs, or carbonation. 
Since I had been raving about them so much to my friends, I brought their Mom Squad variety pack to a picnic and I should’ve packed more—everyone reached for Mom Water over the other drinks we had in our cooler. I love that I can still enjoy a day out with my friends, but keep my health goals on track—and without feeling blah afterward.

2. Multitask while I get my steps in
One of my biggest health challenges, especially while working from home, is sitting too much since I’m at my desk for most of the day. Some days I get a few walks in a day, but other days, I’m lucky if I walk to my front door to pick up my food delivery. So I’ve decided to make the most of my daily step count on days that feel pressed for time. 
I’ll be using my lunch break to go for a walk instead of eating at my desk, catching up with my fiancé and friends after work while on a quick evening walk, and hopping on the treadmill during my scrolling time. Getting some steps in sure seems a lot less daunting (and a lot more enjoyable) when I’m chatting with a friend or catching up on my favorite podcast.

3. Lean on meal prep during busy weeks
During these crazy busy months, I like to lean on meal prep when I’d much rather be lounging out by the pool than inside throwing dinner together on a whim. Meal prep helps cut back on the time inside away from all of the fun and lets you keep up with your health goals (instead of running into the habit of throwing a pizza in the oven and calling it a day which I’m most certainly guilty of). Plus, you can save some extra cash by avoiding takeout when you’re on the go by grabbing your Tupperware while you’re running out the door. Here are some of my favorite meal prep recipes you can prep on Sundays before your busy week ahead. 

Source: Ella Olsson | Pexels

4. Up my water intake
I’m obsessed with my emotional support water bottle…when I actually remember to bring it with me. Keeping hydrated during the summer months is key because we’re spending long days out in the sun and sweating a lot more than the rest of the year.
Behold: the Owala FreeSip Water Bottle that is going to help me achieve all of my hydrated summer dreams. This one keeps my water ice cold and is a lot easier to bring on the go compared to my Stanley. You can even toss it in a bag since it’s spillproof. I’ll be storing my Owala at my desk during the weekdays and moving it by my car keys during the weeknights and weekends to keep this health goal top of mind.

5. Ditch the gym for an outdoor workout class
I’ve got to be honest: I despise working out. I’ve never (willingly) been a big gym girly and I have finally accepted that fact at the ripe age of 27. This year, I’m trying out a few outdoor group workout classes to switch things up from my usual routine. 
Group workout classes—like yoga, barre, and kickboxing—make workouts a lot more enjoyable for me. I tend to schedule them during weekday mornings so I can spend weekday nights and weekends living my best life. If I’m feeling like having a self-care Sunday, I grab my gals for a yoga and meditation morning and get some active time in that way.

12 Things Healthy Women Do Before 8 A.M.

This post contains a sponsored inclusion of Mom Water but all of the opinions within are those of The Everygirl editorial board. More

So you’ve probably heard walking is “in” (#HotGirlWalk is still trending). But not only is walking en vogue, but it’s also become the “it” form of movement to prioritize. After all, it can improve cardiovascular fitness, strengthen your bones, muscles, and endurance, increase your energy levels, strengthen your immune system, and reduce stress, not to mention improve your mood, cognition, memory, and sleep. From the Taylor Swift treadmill workout to wine walks, walking fans have a variety of styles and vibes to choose from.
And now for the latest iteration taking over FitTok: Nordic walking. Picture cross-country skiing, but lose the skis and keep the poles, and take a stroll—whether along a sidewalk or trail—instead, and you’ve got the fitness trend in a nutshell (no snow required). The difference between traditional walking and Nordic walking? The use of walking poles to engage your arms and shoulders (more on that to come). Keep reading to learn more about the workout, its benefits, and how to adapt it to your fitness routine. 

In this article

What Exactly Is Nordic Walking?
Originating in Finland and designed as an off-season training regimen for cross-country skiers, the full-body, low-impact exercise involves using specially-designed poles to engage the shoulders, arms, and core muscles. Consider it upping the ante on your regular walking by simultaneously working your upper body.
According to the American Nordic Walking Association, the key to Nordic walking is keeping the poles close to the body at a 45-degree angle with the ends always planted behind your body (not straight up and down in front of your body), leaning slightly forward, and opening and closing the hands with each step. Simply put, the idea is to use the poles to propel you forward. The more you practice, the easier you’ll walk the (Nordic) walk. If you’re a visual person, take to TikTok or YouTube to get an idea of the proper technique. Start with a flat, leveled surface (think: your neighborhood or a park) until you get the hang of the motions. Then, you can work your way up to more rugged, uneven terrain, like trails. 
Bottom line: All you need is a solid set of poles (and ideally some nice weather) to get in your Nordic walking era. Look for a pair that is the right length for your height and grip and has wrist straps that are higher quality or glove-like to prevent wrist injury. Excuse me while I hit up Amazon to grab my very own set. 

@tula1505
#fittok tipoftheday: incorporate some #nordicwalking into your #cardio routine! #PowerWalking is one of the best workouts in the world: it’s accessible, lowimpact, and amazing for your health, #fatburning and mentalwellness. You can do it every day to #loseweight and reduce your risk of diabetes. But did you know that you can amplify all of these benefits AND reduce risk of falling (due to age, #jointpain etc) by tapping into the european #fitness routine of Nordic Walking? More #muscles used – core, #upperbody – means a better #calorieburn and a more effective workout fit for any age and ability, from #athletes to novices. It’s fun, #affordable and personally motivates me to (sometimes!) walk outside when it’s cold. Make sure to learn the basics – not just for your safety but also to ensure you maximize all the fitness benefits. Or grab your poles and join me. Enjoy!
♬ Good Vibrations – The Beach Boys

The Health Benefits

Provides a low-impact activity
Step aside, running, burpees, and jump squats (read: more traditional forms of cardio). Nordic walking can get your heart pumping without the stress on your joints. Walking with poles helps redistribute weight across your four limbs, reduce joint loading, lower the risk of back, neck, and knee pain that typically comes with prolonged high-impact exercises, and increase muscular strength. 

Works the whole body 
Nordic walking is different from a regular walk because you’re still putting your lower body muscles to work, but you’re activating up to 90% of your muscles, as opposed to just 50% with average walking. Because the poles add strength training and cardio components for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout, Stephanie Mansour, a personal trainer, told TODAY. 

Improves posture 
The range of motion used while walking with poles mobilizes and strengthens your upper body, which can help counteract the hunched-over position we know all too well from incessantly scrolling on our phones (looking at you, tech neck). In fact, a 2017 study analyzed female office workers who completed a 12-week Nordic walking training routine, and researchers found that they had greater shoulder mobility and less pain in their trapezius muscles. 

Boosts cardiovascular health
More good news: Nordic walking not only does your whole body good, but it also lends to major TLC for your heart health. A study published in the Canadian Journal of Cardiology found that people with coronary artery disease (the most common type of heart disease in the US) had the best improvements in functional capacity—a measure of an individual’s ability to exercise or do things that require some physical effort—when they did Nordic walking for three months over HIIT and moderate-to-vigorous intensity continuous training (MICT). Heart disease or not, the American Journal of Preventative Medicine affirmed that Nordic walking provides beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in patients with various diseases and, therefore, can be a form of prevention for a wide range of people.

Strengthens cognitive function
Anyone looking to mix up their workouts with a fun, accessible, and social activity stands to reap the many perks of the walking fitness trend. Dr. Abbie Jones (AKA TikToker @blamedr.abbie) encourages taking a Nordic walk every day—no matter your age. “If you’re worried about the cognitive decline or just generally want to keep your brain healthy, you should be engaging your walking muscles, your brain power muscles, and your grip strength every single day,” Dr. Jones suggested. So just how do you use Nordic walking to improve brain health and prevent cognitive decline? Pair your Nordic walking with a cognitively-stimulating task, such as telling your workout BFF what you learned about a new topic you’re interested in and don’t know much about (lymphatic drainage massage, anyone?). The result? You’re activating your long-term memory and practicing a new skill while improving your overall physical health, engaging multiple areas of your brain at once, and enjoying a nice day.

@blamedr.abbie
Nordic walking while doing something cognitively taxing is SO good for your brain. I like to listen to challenging podcasts or audiobooks. You might enjoy recalling something you learned about the night before and engaging with someone while you walk. You could start with counting backwards from 107 by 6’s… if it makes you think hard, it counts! #cognitivedecline #adhd #neurodivergent #alzheimer #brainhealth #neuropsychology #psychologistsoftiktok #fyp #nordicwalking #learn #science #summer
♬ original sound – Dr. Abbie Jones More