Social media is full of ways to enhance walking workouts, whether that’s Japanese walking to boost efficiency or rucking with a weighted backpack to intensify cardio demands.
But what if you’re finding it difficult to muster the discipline to get into any kind of walking routine? Enter the 6-6-6 walking workout challenge, which is trending on TikTok.
Fitness brand @obefitness says 6-6-6 walking is simple, enables consistency, and can improve your metabolism. The podcast @theeverygirl says on Instagram that the challenge “helps you get your steps in and boost calorie burn.”
Is the 6-6-6 walking challenge right for you? Learn what the experts say.
What Is the 6-6-6 Walking Challenge?
The 6-6-6 walking challenge encourages walking for 60 minutes three days a week, starting at 6 a.m. or 6 p.m., explains Christopher Gagliardi, an ACE-certified personal trainer based in El Cajon, California. Within the 60 minutes, it’s suggested that you start with six minutes of warm-up walking and end with six minutes of cool-down walking.
The 48 minutes in between should be done at a “brisk pace,” or zone 2, to elevate your heart rate and challenge your cardiovascular system, says Raj Desai, MD, an interventional pain and regenerative medicine physician at DISC Sports and Spine Center in Encino, California.
The catchy 6-6-6 name is likely a “way of using numbers and acronyms to get you engaged,” says Tim Smith, an online fitness coach and certified personal trainer at the health and fitness app Welltech.
Potential Benefits of 6-6-6 Walking
“I’m a firm believer in ‘movement is medicine,’” says Dr. Desai. “I strongly advocate for regular exercise and walking.”
- Maintaining a healthy weight
- Losing body fat
- Lowering your risk for heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
- Improving cardiovascular fitness
- Boosting bone and muscle strength
- Increasing energy
- Strengthening your immune system
- Minimizing stress
- Improving mood
Walking for 60 minutes three days a week or more will help you exceed the weekly goal of 150 minutes of moderate-intensity physical activity recommended by the Centers for Disease Control and Prevention.
Yet some people can’t motivate themselves to walk regularly. They may benefit from the structure of the 6-6-6 walking method, says Natasha Bhuyan, MD, a family physician based in Phoenix, Arizona. She says the challenge could be “great for people who need discipline.”
Are There Any Downsides?
While some people may like the structure of the 6-6-6 program, others may find it too inflexible and time-intensive, Dr. Bhuyan says.
Desai says not everyone has an hour a day to walk, or the ability to exercise exactly at 6 a.m. or 6 p.m. because of work schedules or family demands — and he worries the strict guidelines could discourage people from exercising at all.
“The 60-minute daily commitment is significant, as many patients I work with struggle to get even 30 minutes in consistently,” Desai says.
The 6-6-6 walking program also “lacks in personalization,” with no consideration for fitness level, age, or overall health, Desai says. If you’re not used to exercising, it could set you up for injury, like shin splints or plantar fasciitis.
If You’re Fit Enough for the 6-6-6 Walking Workout
Want to give the 6-6-6 workout a try? “Just give it a go — don’t overthink it,” Smith says.
To get started with any walking workout, experts recommend:
- Wearing comfortable walking shoes
- Making it enjoyable by listening to music or podcasts, or walking with a friend
- Staying hydrated
- Tracking your progress — and celebrating wins
- Listening to your body and stopping walking if you ever feel pain
Who Shouldn’t Try the 6-6-6 Challenge?
If you’re new to walking or don’t exercise regularly, jumping right into walking for 60 minutes at a time may be too much, Gagliardi says. In these instances, he suggests starting smaller and building up to a 60-minute walk.
If you have any injuries, consult with your doctor before beginning a walking program, Smith says. Desai adds that if you have heart conditions, joint problems, or are generally sedentary, you should also seek guidance from your doctor.
The Bottom Line on 6-6-6 Walking
“I would always recommend walking,” Smith says. “If attaching it to this trend gets you out there, then that’s all that matters.”
But if you don’t have 60 minutes to walk, can’t do it at 6 a.m. or 6 p.m., or aren’t at the health and fitness level required to jump into a full hour of walking, you should tailor the timings and pace to your schedule and ability. “It’s okay to accumulate a total of 60 minutes throughout the day,” Gagliardi says. This will keep the workout more flexible and still get you moving.
“If 6-6-6 is right for you, great. If not, that’s okay also, and your challenge might look different from the current trending routine, and that is just fine,” Gagliardi says.
“The best exercise program is the one that you’ll actually stick with long term,” Desai says.
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