Discover the 6-6-6 Walking Trend: A Path to Weight Loss and Fitness
The 6-6-6 walking trend is a low-impact workout that involves walking for 60 minutes at either 6 a.m. or 6 p.m., with a 6-minute warm-up and a 6-minute cool-down. Experts agree that walking is beneficial for both physical and mental health. If you enjoyed the 12-3-30 treadmill challenge and the 90-30-50 diet, the 6-6-6 walking trend might be perfect for you.
Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens, states that walking is the most effective form of preventive physical activity. Walking more than 3,500 steps per day has been shown to reduce cardiovascular and all-cause death risks, making it an accessible and low-cost way to take control of your health.
What the 6-6-6 Walking Workout Involves:
Mike Julom, an ACE-certified personal trainer and CrossFit athlete, explains that the 6-6-6 walking workout consists of walking for 60 minutes at either 6 a.m. or 6 p.m., along with a 6-minute warm-up and a 6-minute cool-down. The main exercise is a brisk walk to elevate the heart rate and challenge the cardiovascular system. This simple routine is ideal for fitting exercise into a busy day.
According to McDowell, this workout exceeds the 150 minutes of exercise per week recommended by the American College of Sports Medicine and the U.S. Centers for Disease Control and Prevention. Walking early in the morning or late in the evening helps you fit the workout into your schedule before it gets busy.
Health Benefits of the 6-6-6 Walking Workout:
Walking in Zone 2 of your heart rate range, approximately 50% of your maximum heart rate, can offer numerous health benefits, including improved fat burning for weight loss. Walking is also gentle on joints and tissues, making it safe for many individuals.
Julom highlights that walking is excellent for older adults or those with joint pain or limited mobility. Regular walking can reduce anxiety and depression, improve gut and bone health, and lower the risk of cardiovascular disease and death. The American Heart Association adds that walking 150 minutes per week can enhance sleep, cognition, heart health, and memory while reducing the risk of chronic diseases and depression.
Starting a New Walking Workout:
To begin a walking program, choose comfortable clothing and supportive shoes, leaving about a half-inch of space between your longest toe and the end of your shoe. Avoid cotton socks to prevent blisters. Start slowly and gradually increase your walking duration, aiming for at least 10-15 minutes initially. Walk at a comfortable pace, and after warming up, try walking faster or alternating between faster and slower intervals. Stretching at the end of your workout is recommended.
Track your progress and incorporate walking into your daily routine, even if it means taking multiple short walks. The 6-6-6 workout's flexibility to walk in the morning or evening can help you achieve this goal.
Takeaway:
The 6-6-6 walking workout involves walking for 60 minutes at either 6 a.m. or 6 p.m., with a 6-minute warm-up and cool-down. This routine offers numerous health benefits, including reduced risk of chronic diseases. To start, wear comfortable clothing and supportive shoes, begin slowly, and ensure you warm up before stretching.
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