Social media is filled with methods to reinforce strolling exercises, whether or not that’s Japanese strolling to spice up effectivity or rucking with a weighted backpack to accentuate cardio calls for.
However what when you’re discovering it troublesome to muster the self-discipline to get into any type of strolling routine? Enter the 6-6-6 strolling exercise problem, which is trending on TikTok.
Health model @obefitness says 6-6-6 strolling is easy, permits consistency, and may enhance your metabolism. The podcast @theeverygirl says on Instagram that the problem “helps you get your steps in and enhance calorie burn.”
Is the 6-6-6 strolling problem best for you? Be taught what the specialists say.
What Is the 6-6-6 Strolling Problem?
The 6-6-6 strolling problem encourages strolling for 60 minutes three days every week, beginning at 6 a.m. or 6 p.m., explains Christopher Gagliardi, an ACE-certified private coach based mostly in El Cajon, California. Inside the 60 minutes, it’s urged that you simply begin with six minutes of warm-up strolling and finish with six minutes of cool-down strolling.
The 48 minutes in between ought to be achieved at a “brisk tempo,” or zone 2, to raise your coronary heart price and problem your cardiovascular system, says Raj Desai, MD, an interventional ache and regenerative medication doctor at DISC Sports activities and Backbone Heart in Encino, California.
The catchy 6-6-6 title is probably going a “approach of utilizing numbers and acronyms to get you engaged,” says Tim Smith, an internet health coach and authorized private coach on the well being and health app Welltech.
Potential Advantages of 6-6-6 Strolling
“I’m a agency believer in ‘motion is medication,’” says Dr. Desai. “I strongly advocate for normal train and strolling.”
- Sustaining a wholesome weight
- Shedding physique fats
- Reducing your threat for coronary heart illness, stroke, hypertension, most cancers, and sort 2 diabetes
- Bettering cardiovascular health
- Boosting bone and muscle power
- Growing vitality
- Strengthening your immune system
- Minimizing stress
- Bettering temper
But some individuals can’t inspire themselves to stroll commonly. They could profit from the construction of the 6-6-6 strolling methodology, says Natasha Bhuyan, MD, a household doctor based mostly in Phoenix, Arizona. She says the problem could possibly be “nice for individuals who want self-discipline.”
Are There Any Downsides?
Whereas some individuals could just like the construction of the 6-6-6 program, others could discover it too rigid and time-intensive, Dr. Bhuyan says.
Desai says not everybody has an hour a day to stroll, or the power to train precisely at 6 a.m. or 6 p.m. due to work schedules or household calls for — and he worries the strict tips may discourage individuals from exercising in any respect.
“The 60-minute each day dedication is critical, as many sufferers I work with wrestle to get even half-hour in persistently,” Desai says.
The 6-6-6 strolling program additionally “lacks in personalization,” without any consideration for health degree, age, or total well being, Desai says. If you happen to’re not used to exercising, it may set you up for harm, like shin splints or plantar fasciitis.
If You’re Match Sufficient for the 6-6-6 Strolling Exercise
Need to give the 6-6-6 exercise a attempt? “Simply give it a go — don’t overthink it,” Smith says.
To get began with any strolling exercise, specialists advocate:
- Carrying snug strolling footwear
- Making it fulfilling by listening to music or podcasts, or strolling with a good friend
- Staying hydrated
- Monitoring your progress — and celebrating wins
- Listening to your physique and stopping strolling when you ever really feel ache
Who Shouldn’t Strive the 6-6-6 Problem?
If you happen to’re new to strolling or don’t train commonly, leaping proper into strolling for 60 minutes at a time could also be an excessive amount of, Gagliardi says. In these cases, he suggests beginning smaller and constructing as much as a 60-minute stroll.
In case you have any accidents, seek the advice of along with your physician earlier than starting a strolling program, Smith says. Desai provides that when you’ve got coronary heart situations, joint issues, or are usually sedentary, you must also search steering out of your physician.
The Backside Line on 6-6-6 Strolling
“I might all the time advocate strolling,” Smith says. “If attaching it to this pattern will get you on the market, then that’s all that issues.”
However when you don’t have 60 minutes to stroll, can’t do it at 6 a.m. or 6 p.m., or aren’t on the well being and health degree required to leap right into a full hour of strolling, you need to tailor the timings and tempo to your schedule and skill. “It’s okay to build up a complete of 60 minutes all through the day,” Gagliardi says. This may preserve the exercise extra versatile and nonetheless get you shifting.
“If 6-6-6 is best for you, nice. If not, that’s okay additionally, and your problem may look totally different from the present trending routine, and that’s simply effective,” Gagliardi says.
“The most effective train program is the one that you simply’ll really persist with long run,” Desai says.
