The 6-6-6 walking rule has gained a lot of attention as it is easy to follow and is a low-impact exercise
The 6-6-6 walking rule has gained attention as an easy-to-follow, low-impact exercise plan that can be used to lose weight effectively. Read on to know how you can use it for 60-minute walks daily, one at 6 AM and another at 6 PM, to optimise your health.
For those looking for weight loss, there are many effective strategies that are important for helping you achieve your goals. The 6-6-6 walking rule has gained a lot of attention as it is easy to follow, is a low-impact exercise, and helps lose weight effectively.
What is the 6-6-6 walking rule?
The 6-6-6 walking rule encourages a balanced and structured way to walk—where you can start with a 6-minute warm-up, engage in a 60-minute walk at either 6 am or 6 pm, and end with a 6-minute cool-down. You can repeat the structure a few times a week – increasing the number of rounds or intensity as you progress.
According to experts, this balanced structure aims to support your heart health, improve mental well-being, and make physical activity a sustainable part of your daily routine. Experts also say this type of walking has less impact on joints and tissues than running or playing sports. This running is also safe for many people to try, especially for older adults or those who suffer from joint pain or limited mobility.
While regular walking helps reduce mental health conditions, the 6-6-6 walking schedule is also effective in alleviating symptoms like anxiety and depression.
Benefits of adopting the 6-6-6 walking
A few important benefits of the 6-6-6 walking rule include:
- Better sleep
- Improved cognition
- Reduced risk for heart disease, stroke, diabetes, and certain cancers
- Lowered blood pressure, blood sugar, cholesterol
- Increased energy and stamina
- Reduced risk for depression
- Better memory
- Lowered risk of dementia
- Stronger bones
- Less weight gain
How to get started on the 6-6-6 walking schedule?
To get started with the 6-6-6 walking programme, make sure to choose comfortable clothing and shoes with good support. Those designed for walking or running work best but are not mandatory.
According to experts, it is best to leave around a half inch of space between your longest toe and the end of your shoe and avoid wearing cotton socks to prevent blisters. Also, always start slow and build up rather than attempting to do the full distance on your first day. Even as little as 10–15 minutes is enough in the beginning.
When you’re walking, the AHA says you should walk naturally and walk at a pace where you can breathe comfortably. After you warm up, try walking at a faster rate. Also try alternating between faster and slower intervals, gradually increasing the amount of time spent walking faster. Walking uphill can help you build muscle and burn more calories.
Lastly, do not forget to add stretching at the end of your workout since your body will be fully warmed up at this point.