The "6-6-6 Walking Rule": A Simple Formula to Make Your Walk More Effective
Walking is one of the easiest ways to improve your health, but how you walk can be just as important as how long you walk. To help people get more out of their routine, fitness experts highlight a simple approach known as the 6-6-6 Rule.
What Is the 6-6-6 Rule?
The idea behind this rule is to structure your walking session so your body warms up properly, performs efficiently, and recovers well afterward.
1. Do a 6-minute warm-up
Before you start walking briskly, spend about 6 minutes loosening your muscles with light stretches or slow-paced movement. This preps your body and helps prevent stiffness.
2. Walk for up to 60 minutes
A steady, brisk walk for around one hour can support heart health, help control weight, and boost energy levels. You can adjust the time if you`re a beginner.
3. Finish with a 6-minute cool-down
Slowing down and stretching for another 6 minutes after your walk helps your heartbeat settle and reduces muscle tension.
An Alternate Interpretation of the Rule
Some experts also suggest a different version:
Walk at 6 AM or 6 PM
Do it 6 days a week
Why Walking Regularly Matters
Staying consistent with walking can lead to better sleep, improved mood, sharper focus, and steadier weight management. Research also suggests regular walking may help reduce the risk of chronic conditions and support healthy ageing.
For Beginners
If you`re just getting started, don’t aim for 60 minutes immediately. Begin with 10–15 minutes and slowly increase the duration as your endurance improves.
Disclaimer
This content is for general informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before making changes to your exercise routine.
