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Walking is a phenomenal form of exercise. A brisk stroll is easy to fit into your schedule, and doesn’t require any special equipment — just your own two feet. It can also be done outdoors or on a treadmill, alone or with friends.
Lately, one way to walk is catching people’s attention on TikTok, Fox News reports. The 6-6-6 walking trend provides a simple structure for a walking workout that is low-intensity but offers benefits.
The 6-6-6 Walking Routine
The 6-6-6 walking trend is thus named because participants begin walks with a slow-paced six-minute warm-up. Then, they walk quickly for 60 minutes before transitioning back to a slower pace for a six-minute cooldown. While many choose to do the exercise at 6 am or 6 pm, the routine can work well at any time it fits into your day.
Healthline adds that participants should aim to reach Zone 2 of their heart rates. This means that the exercise raises their heart rate to half of their maximum heart rate. A heart rate max can be calculated by subtracting a person’s age from 220.
Benefits of the Trend
Walking is associated with numerous physical and mental benefits and is less likely than running or other sports to harm joints and tissues. The American Heart Association lists the myriad benefits of making brisk walking part of a weekly routine. Fast-paced walks may lower one’s risk of heart disease, stroke, diabetes, depression, and dementia.
It’s also associated with feeling, thinking, and sleeping better. People who incorporate 150 minutes or more of brisk walking per week may experience increased energy, better memory, and stronger bones. “Personally, I use walking as a way to reset — it clears my head, lowers stress, and keeps my body moving even on days when I’m not training hard,” celebrity personal trainer Kollins Ezekh tells Fox News. He adds that walking is one of the simplest and most overlooked forms of exercise.
Getting Started
To get started with the 6-6-6 trend, Healthline shares, you will need a pair of shoes that provide adequate support. Begin with a shorter brisk walk and work up to the full 60-minute routine. If your schedule requires it, you can also substitute the 6-6-6 walking structure with multiple shorter daily walks.
The Every Girl adds that morning and evening walks are both beneficial and can help with regulating circadian rhythm. And, even though walking is a great exercise, don’t neglect strength training, mobility, and variety, Fox News reports.
A single walk won’t change everything — but making it part of your routine just might. The 6-6-6 trend is a fresh way to stay consistent, energized, and inspired. A journey to better health starts with a single step.
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