The 6-6-6 Walking Rule: The Gentle Fitness Trend That’s Surprisingly Effective

For

those who love walking to lose weight, one of the best ways to do it is through a structured formula, which not only helps create a routine but also makes you achieve your goals. The 6-6-6 formula is a low-impact workout that is good for both your physical and mental health. According to experts, while walking is the most effective form of preventive physical activity you can do, this way not only helps reduce cardiovascular and all-cause death risks but is also low-cost and accessible to most.

What is the 6-6-6 way of walking?

The 6-6-6 walking workout involves walking for 60 minutes, either at 6 am or 6 pm, apart from a 6-minute warm-up at a slow pace to help you ease into walking and a 6-minute cool-down to aid in recovery. Experts say that while the bulk of the exercise is at a faster and brisk pace, which raises the heart rate and challenges the cardio, this workout is also designed to be short and simple, especially for those who like to fit exercise into a busy day. The 6-6-6 walking programme helps you get more than 150 minutes of exercise every week.

Why is the timing important?

The benefit of sticking to a 6 am or pm walking schedule helps form consistency, making it easier for some people to fit this exercise into their day. But if both times work for your schedule, the better option depends on when you eat. According to some research, walking on an empty stomach, like early in the morning, helps increase fat burn. However, many studies have also found that walking right after eating – especially dinner- supports weight loss, improves digestion, and also regulates blood sugar levels.

How does the 6-6-6 walking benefit your overall health?

While walking in general is one of the best forms of workouts, there are various health benefits you can reap from it, including weight loss. Apart from having less impact on joints and tissues as compared to running, walking is completely safe for many people, including the elderly or those with joint pain or limited mobility. It also helps reduce mental health conditions like anxiety and depression. Additionally, walking improves gut and bone health and reduces people’s risks for heart disease and death. According to the American Heart Association, walking 150 minutes per week provides benefits like:

• Better sleep
• Improved cognition
• Reduced risk for heart disease, stroke, diabetes, and certain cancers
• Lowered blood pressure, blood sugar, and cholesterol
• Increased energy and stamina
• Reduced risk for depression
• Better memory
• Lowered risk of dementia
• Stronger bones
• Less weight gain