Social media is filled with methods to boost 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 for those who’re discovering it tough to muster the self-discipline to get into any sort 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 straightforward, permits consistency, and may enhance your metabolism. The podcast @theeverygirl says on Instagram that the problem “helps you get your steps in and increase calorie burn.”
Is the 6-6-6 strolling problem best for you? Be taught what the consultants 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 advised 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 needs to be carried out at a “brisk tempo,” or zone 2, to raise your coronary heart fee and problem your cardiovascular system, says Raj Desai, MD, an interventional ache and regenerative drugs doctor at DISC Sports activities and Backbone Middle in Encino, California.
The catchy 6-6-6 identify is probably going a “manner of utilizing numbers and acronyms to get you engaged,” says Tim Smith, a web-based 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 drugs,’” says Dr. Desai. “I strongly advocate for normal train and strolling.”
- Sustaining a wholesome weight
- Shedding physique fats
- Decreasing your danger for coronary heart illness, stroke, hypertension, most cancers, and sort 2 diabetes
- Bettering cardiovascular health
- Boosting bone and muscle energy
- Growing vitality
- Strengthening your immune system
- Minimizing stress
- Bettering temper
But some individuals can’t encourage themselves to stroll recurrently. They might 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 may very well be “nice for individuals who want self-discipline.”
Are There Any Downsides?
Whereas some individuals might just like the construction of the 6-6-6 program, others might 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 might discourage individuals from exercising in any respect.
“The 60-minute day by day dedication is critical, as many sufferers I work with wrestle to get even half-hour in constantly,” Desai says.
The 6-6-6 strolling program additionally “lacks in personalization,” for granted for health stage, age, or total well being, Desai says. In case you’re not used to exercising, it might 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 strive? “Simply give it a go — don’t overthink it,” Smith says.
To get began with any strolling exercise, consultants advocate:
- Carrying comfy strolling footwear
- Making it pleasant 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 for those who ever really feel ache
Who Shouldn’t Attempt the 6-6-6 Problem?
In case you’re new to strolling or don’t train recurrently, leaping proper into strolling for 60 minutes at a time could also be an excessive amount of, Gagliardi says. In these situations, he suggests beginning smaller and constructing as much as a 60-minute stroll.
When you’ve got any accidents, seek the advice of along with your physician earlier than starting a strolling program, Smith says. Desai provides that in case you have coronary heart circumstances, joint issues, or are typically 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 development will get you on the market, then that’s all that issues.”
However for those who 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 stage required to leap right into a full hour of strolling, you must 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 can maintain 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 completely different from the present trending routine, and that’s simply advantageous,” Gagliardi says.
“One of the best train program is the one that you simply’ll really keep on with long run,” Desai says.
