Social media is flooded with viral walking challenges: from the 'hot girl/guy walk' to all the number-based protocols that have you wondering if you're exercising or back in math class. There's also tai chi walking, backwards walking, Nordic walking, rucking — the list goes on. If you want to add some more focused activity to your fitness routine, how should you start?

Fitness experts share the 'green' and 'red flags' to consider when trying out a viral walking trend.

Food is one of the strongest predictors of how your body and brain will function over time. Some choices steady your energy, protect your neurons, or support long-term memory. Others do the opposite: There are several common foods that, when eaten in excess, can spike blood sugar, drive inflammation, and disrupt sleep.

When a type of food or wellness trend becomes largely understood as  “healthy,” many of us assume that more of it is always beneficial, without limit. This “more is better” mentality spreads on social media, where the spectacle of “maxxing” out gets clicks, while the old-school approach of strategic moderation gets scrolled right by. It’s led to trends like proteinmaxxing, sleepmaxxing, and more recently, fibermaxxing, where people tout their super-high fiber intake in the name of disease prevention, digestion, and gut health.

After a recent report found that even organic bread may contain some glyphosate—a widely used herbicide that may be harmful to human health—many people have been looking for ways to reduce glyphosate exposure. Online, some have suggested that melatonin supplements may be able to counter the effects, but the claim is based on limited research.

You don't have to strength train until your muscles feel totally zapped to build muscle—just challenging them for an hour each week may do the trick, according to research published in the journal Medicine & Science in Sports & Exercise.

Here’s what to know about the 12-3-30 workout.

Walking backwards for 15 minutes a day can relieve back pain and plantar fasciitis. Experts reveal the health benefits.

Like many online trends, the idea likely came from a wellness influencer or self-proclaimed "guru" who made unsubstantiated claims.

It’s a simple way to shake up your routine and strengthen underused muscles

Graham McGinnis, an associate professor in UNLV’s kinesiology and nutrition sciences department, said the school district’s start time changes appear to prioritize the needs of high school students over middle schoolers. McGinnis, who studies disruptions to sleep patterns, said there is greater need to help high schoolers get better rest because research shows they tend to get less sleep than other students.

The new U.S. dietary guidelines praise red meat as a ‘high-quality, nutrient-dense protein food.’ Here registered dietitians weigh in on the benefits and drawbacks.