In our fast-paced and demanding lifestyles, finding time for fitness can be a hard task. And for those unable to commit to gym or yoga classes, the 6-6-6 walking rule provides a sustainable solution. This walking regimen includes walking for two sessions of 60 minutes daily, one at 6 AM and another at 6 PM. The 6-6—6 methods break down the sitting into achievable sessions that can help a person stay consistent with their fitness goal.
What is the 6-6-6 Walking Routine?
The 6-6-6 walking method is an easy and simple approach that highlights the importance of following a persistent and structured exercise regimen. The term "6-6-6" denotes walking for 6 kilometres (approximately 3.7 miles) daily, for 6 days a week, over 6 weeks. This workout regimen is formulated to uplift physical and mental well-being, making it an incredible choice for people looking to optimise their overall health.
Also Read: Want To Walk Daily? Here’s How You Get Motivated and Stay Consistent
As per the reports published by the Heart Foundation walking for an average of 30 minutes a day can reduce the risk of cardiovascular disease by 35%. There are a few advantages to walking at 6 AM, which include fuelling the metabolism, breathing in pure air, and creating a better atmosphere for the day. In addition, morning walks improve circulation, energize the system and trigger mental clarity.
The 6 PM walk supports calming the mind and body, thereby easing stress built up after a busy schedule. Moreover, after a tiring and active day, evening walks also ease the system into sleep. The evening walking regimen creates a balanced, holistic approach to your fitness regimen.
Health Benefits of the 6-6-6 Walking Routine
Integrating the 6-6-6 walking routine into your lifestyle can offer a broad spectrum of health benefits:
Regular walking assists in lowering blood pressure, improving circulation, and reducing the risk of cardiovascular disease and stroke.
Walking regularly is best to burn calories and stubborn fats, thereby helping to maintain weight or shed surplus fat.
Walking is the easiest mode of exercise to ease stress, and anxiety, and alleviate the symptoms of depression by releasing endorphins, the happy hormones.
Walking strengthens leg muscles, and improves bone health and density, reducing the risk of osteoporosis and fractures.
Walking promotes blood flow and oxygen supply to the whole body, boosting energy and reducing lethargy.
Persistent physical activity helps maintain sleep schedules and promote sound sleep.
How to Do the 6-6-6 Walking Routine?
To begin with the 6-6-6 walking routine, follow these simple steps:
Select a safe, easily accessible region that allows you to walk 6 kilometres comfortably, this can be a neighbourhood park, path or treadmill.
Schedule and dedicate 6 days a week to walking, preferably at the same time every day to make a habit.
Invest in comfortable walking shoes and appropriate wear weather clothing.
Always start with a 5-minute warm-up to set up the system and get ready and a 5-minute cool-down to avert muscle stiffness.
With the assistance of a fitness tracker or smartphone app monitor your distance and time.
Also Read: Morning Walk: Proven Health Benefits Of This Simple Exercise Plus Useful Workout Tips
Duration of Each Walk
Walking 6 kilometres takes about 60-90 minutes approximately, depending on the intensity and speed. Beginners can start with a short distance and slowly increase to a full 6 kilometres. To reap the health incentives of 6-6-6 walk consistency is the key.
Potential Side Effects
The 6-6-6 walking routine is safe, however, there are a few points to keep in mind:
Walking long distances without proper footwear or rest may lead to splints, blisters, or joint pain.
Staying well hydrated is vital, especially during hot weather to prevent dehydration.
Starting with high speed may lead to exhaustion, so it is important to gradually build up your stamina.
Seek advice from a healthcare provider if you have medical conditions, such as
arthritis or heart issues, before starting the routine.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Temporal trends in 6-minute walking distance for older Japanese adults between 1998 and 2017
Author links open overlay panel
Grant R. Tomkinson, Tetsuhiro Kidokoro, Trevor J. Dufner ,Shingo No,John S.Fitzgerald ,Holly M. Brown-Borg e
https://www.sciencedirect.com/science/article/pii/S2095254620300739
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1566946#google_vignette
