Walking is one of the easiest ways to improve your health, but┬аhow you walk┬аcan be just as important as┬аhow long you walk. To help people get more out of their routine, fitness experts highlight a simple approach known as the┬а6-6-6 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┬а6 minutes loosening your muscles┬аwith 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┬аone hour┬аcan 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┬аanother 6 minutes┬аafter 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┬а6 AM or 6 PM
Do it┬а6 days a week
Why Walking Regularly Matters
Staying consistent with walking can lead to┬аbetter sleep,┬аimproved mood,┬аsharper focus, and┬аsteadier 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, donтАЩt aim for┬а60 minutes immediately. Begin with┬а10тАУ15 minutes┬аand 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.
