Walking is an underrated exercise. Often, when people think of fitness or weight loss, they turn to joining a gym or searching for some magic exercise or diet that promises to shed 5 to 7 kilos quickly. However, the real key to fitness lies in making consistent changes to your daily routine.
With busy schedules and work commitments, many people find it difficult to make time for the gym or yoga. In such cases, following the 6-6-6 walking routine can be a simple and effective way to stay fit. It’s also perfect for people with busy schedules.
Here’s a breakdown of this 6-6-6 walking rule and how it benefits your health.
What Is The 6-6-6 Walking Rule?
The 6-6-6 walking rule is a simple yet powerful approach to staying fit. It involves adding the number 6 to your walking habit like walk for a total of 60 minutes at 6 am or at 6 pm. Add 6 minutes of warm-up before your walk and 6 minutes of cool-down afterwards.
Here’s a closer look at how to incorporate this routine and its benefits.
Start With 6AM Walk
Walking at 6 am offers numerous health benefits. Studies show that walking for 30 minutes daily can reduce the risk of heart disease by 35%. The fresh morning air and a boost in metabolism help energise the body and improve focus throughout the day. Morning walks are easy to make part of your routine and benefit both physical and mental health.
An evening walk is a great way to unwind after a busy day. It provides mental relaxation and prepares the body for a good night’s sleep. If time is tight, a short 20-minute walk around your workplace can help relieve daily fatigue and stress.
60-Minute Walk: Fitness For Body And Heart
A daily 60-minute walk puts the body into fat-burning mode, boosting heart health, lung function, and stamina. According to the British Journal of Sports Medicine, engaging in 30-60 minutes of muscle-strengthening activities weekly can reduce the risk of various diseases. This hour of walking not only enhances physical fitness but also improves mental balance, making it easier to turn walking into a habit.
6-Minute Warm-Up: Prepares Muscles
A 6-minute warm-up before your walk increases body temperature and blood flow, promoting muscle flexibility. The National Library of Medicine highlights that warming up reduces the risk of injury and enhances muscle energy levels, preparing you for a more effective walk.
6-Minute Cool-Down: Essential For Recovery
Just as warming up is crucial, cooling down after a brisk walk is equally important. A cool-down period stabilises your heart rate, relieves muscle stiffness, and prepares your body for future exercise. This step increases flexibility and makes it easier for your body to adapt to the next exercise session.
Consistency: The Real Key To The 6-6-6 Rule
Consistency is essential to get the maximum benefits of the 6-6-6 rule. This walking routine requires no special equipment or gym membership and effectively improves health, mental peace, and energy levels.
A regular morning and evening walk can also help reduce stress, making it a valuable routine for both in-person and online work environments. Embracing the 6-6-6 walking rule can provide lasting benefits for a healthier lifestyle.
