Although we underestimate it’s value, walking is one of the best exercises for work-life balance and physical health and mental well-being–all of which contribute to work engagement and productivity. You can choose from many types of walking. I have written previous stories on mindful awe walking and the Japanese Walking method. But the 6-6-6 walking challenge offers different benefits and is gaining millions of views.
Advantages Of The 6-6-6 Walking Challenge
If you’re just starting out, the 6-6-6 walking challenge is beginner-friendly and one of the best routines to manage stress, boost energy and offset burnout. A main advantage of the 6-6-6 method is that it gives you a numerical structure. the structure of number-based steps–like the 3-3-3 rule and the 4-4-4-4 boxed breathing method–increase the likelihood that you’ll complete the entire regimen without having to think too much about it.
The viral trend is basically walking for 60 minutes at 6 a.m. or 6 p.m., with 6-minute warm-ups and cool-downs. If you want to try the 6-6-6 challenge, follow these steps for 60 minutes, six days a week at either 6:00 a.m. or 6:00 p.m.:
- Walk for six minutes at a comfortable pace to warm up.
- Increase your speed for the next six minutes to a brisk pace.
- Slow down for the final six minutes to cool down.
- Repeat this cycle for a total of 30 minutes for optimal benefits.
- Focus on maintaining good posture throughout your walk.
- Incorporate this method into your routine six a week for best results.
Another advantage of 6-6-6 is that it works better than traditional beginner running programs, according to Haley Dyes, head coach at MyBodyTutor. She calls it the perfect blueprint for turning from casual walkers into confident runners, noting that most people tend to skip the crucial step that makes cardio long lasting, going from zero to hero with cardio and burnout within weeks. Unlike most beginner running programs that assume people already have basic cardiovascular fitness, Dyes stresses that 6-6-6 meets people where they are: completely sedentary.
The Science Behind The 6-6-6 Walking Challenge
Despite its appeal, the 6-6-6 walking method hasn’t been scientifically studied, according to Dr. Roy Hamilton, Trustee of the McKnight Brain Research Foundation and professor at the University of Pennsylvania School of Medicine. But he says the walking challenge combines several factors that are supported by evidence.
For example, a body of research shows that the 7,000 daily steps similar to the 6-6-6 walking method reduces risk of cardiovascular disease, type 2 diabetes and dementia. Other studies have found that this method helps with weight loss, strengthens muscles and improves mental performance, emotional well-being and neuroplasticity–the brain’s ability to reorganize itself by forming new neural connections.
“Walking briskly for 60 minutes a few times a week offers a great amount of aerobic exercise, which is good for brain health,” Hamilton explains. “Also, some studies have suggested that early morning and early evening exercise may have added benefits for heart health, metabolism and sleep quality. Warming up before a workout and cooling down afterward are considered best practices for safe and effective exercise.”
Jake McLendon, vice president of group fitness at Crunch Fitness told me that in theory, the 6-6-6 walking challenge is a great concept. “Steady-state cardio keeps the body primed for fat burning versus higher-intensity cardio, which relies heavily on glycogen,” McLendon says. “Ideally, people would want to walk at a moderate pace that gets them into a heart rate zone of around 70%, as this zone is ideal for fat loss. This feels like you are working but still allows you to carry on a conversation.”
But McLendon cites a downside to the time factor. He says for most people, dedicating 72 minutes to exercise can be a stretch, especially if they are just getting started or returning to fitness. If you’re practicing the 6-6-6 method to lose weight, McLendon adds that this trend has no mention or focuses on total caloric intake and adequate protein consumption.
Still, Dyes insists that people who follow the 6-6-6 trend are more likely to be successful runners within the next six months than those who jumpstart right into running. “Building the proper movement patterns, a steady cardiovascular base and keeping consistent are all important factors that people tend to brush off,” she points out.
‘When-Then’ Goals For The 6-6-6 Walking Challenge
How many times have you resolved to improve your wellness habits? Or how often have you promised yourself to eat healthier and exercise more? Then a month down the road, your vows are distant memories. You’re not alone.
Setting “when-then” goals is a surefire structure to build healthy habits and make a challenging goal more doable because you’re more likely to stick to it. Research shows that the “when-then rule” can triple your chances of meeting your goal. You’ve got to admit those are pretty good odds.
Why? Being specific about when and where you will act on your goals (X is the when) automatically alerts your brain to be on the lookout for a specific situation (the when) and the action that must follow (Y is the then).
Plugging the 6-6-6 challenge into the formula when X happens (the time), then I’ll do Y (my action) might look like this: At 6:00 in the morning, Monday through Saturday (X), I will walk six times a week for 60 minutes (Y).
Using the when-then rule has worked magic in my personal and professional life. My plan to exercise regularly went from a vague “I plan to start exercising” to “Every Tuesday and Thursday mornings at 8:00 a.m., I will meet my personal trainer at the gym for a one-hour workout.” Notice how clear my goals are and how specific I am in stating the plan I’ve been using now for six years.
Target Practice For The 6-6-6 Walking Challenge
The motivational speaker Zig Zigler said, “You can’t hit a target you cannot see, and you cannot see a target you do not have.” So here’s some target practice for you. Set a target to start the 6-6-6 walking challenge if you’ve been considering exercise. Then boost your chances of follow-through by plugging the goal into the when-then formula: When X happens (the day and time), then I’ll do Y (my action). Good luck on your journey to reaching your goals and career success.