Is the 6-6-6 Walking Routine Enough for Fitness and Well-Being?

February 21, 2025

Is the 6-6-6 Walking Routine Enough for Fitness and Well-Being?

Verified By
KIMS-SUNSHINE
Specialist,
21 February, 2025

Is the 6 6 6 Walking Routine Enough for Fitness and Well Being

Walking has been hailed as a great and cost effective way to get healthy, lose weight, help manage blood glucose levels, with obesity, reduce joint pain, improve cardiovascular health and also help improve your mood, among many other benefits. Though there is no need for any rigid rules with respect to walking, having a routine has never hurt anyone. This is what the 6-6-6 rule is all about- where you warm up for 6 minutes, walk briskly for 60 minutes and then stretch and cool off for 6 minutes, at 6 AM or 6 PM everyday. Other variations of this include going for walks at both 6 AM and 6 PM respectively. This routine is lauded for getting people into a consistent routine, and consistency is everything, when it comes to exercise.

How Effective Is The 6-6-6 Walking Routine For Overall Health?

Let us look at a few benefits of walking and following the 6-6-6 routine, everyday-

If you decide to walk in the morning, then there is nothing else that will get your blood flowing well, like a brisk walk. Breathing in fresh air will also do a lot of good things for you, your lungs and the heart especially. Plus, the main advantage of walking early in the morning means there is no chance of you missing it in the evening due to a full schedule.
Walking before having your breakfast can help burn calories and help you manage your weight expectations.
If you’d rather walk in the evening, then that is totally fine too. It will help you calm down after a long day at work or school, while also allowing you to begin winding down for the night.
Walking at any time means your muscles get a much needed workout, as most of us spend the whole day sitting in one spot. Plus, walking is great for improving your mood too because it boosts serotonin levels in the brain. Walking alone is not enough. You should stretch and warm up before, so that you don’t get cramps or have to deal with unnecessary body aches. Stretching and cooling off after a brisk walk will also help your muscles recover faster than ever.
You don’t need much if you have to go for a walk- you need to be dressed comfortably, you can listen to your favourite music and you need a sturdy pair of shoes. There is no need to spend money on any specialised workout gear or equipment.

Walking vs. Running – Which Is Better For Fitness?

Walking is great for beginners, while running means you need to be pretty fit. You can build up to a good long run if you walk everyday. Running is not recommended for beginners, for anyone who is injured or for older folk because it can place a lot of strain on the joints. Walking is much more joint friendly and if you walk for longer than you want to go for a run, you will end up burning similar amounts of calories. Plus, walking itself can be greatly personalised because it depends on the route you take, how much incline is present and what your pace is.

Consistency is the foundation for proper fitness, so there is no need for you to decide between going for a walk or a run. Plus, the 6-6-6 rule also ensures that you don’t injure yourself, because you are warming up and cooling off after a good walking session.

Conclusion

A lot of us ask this question- is walking enough exercise to stay fit and healthy? The answer is yes! The key is to keep moving and there is no need to just go for a walk alone. If you enjoy a swim, then go for one! If you’d rather dance, then join classes or dance along to a video on the TV. The 6-6-6 rule is much loved because it is simple, does not complicate things and just needs you to go for a walk everyday at 6 AM or 6 PM. Another interpretation of the 6-6-6 rule is you walk for 6 minutes at a time, 6 times in a day for 6 days in a week. This is especially helpful for people who are not able to commit to an hour of walking. The breaks also ensure that you don’t get tired, nor are you going to be sitting in one place always. However you choose to understand the 6-6-6 rule, the fact remains that you just need to walk, everyday, without fail to get all the benefits this walking routine has to offer.

Frequently Asked Questions

What is the 6-6-6 walking routine, and how does it work?

This particular walking based routine is when you warm up for 6 minutes, walk for 60 minutes and cool off for 6 minutes, either at 6 AM or 6 PM- depending on when you have time.

How many calories can you burn with the 6-6-6 walking plan?

The calories you burn depend on a few factors like how fast you walk, if you are walking on an incline or if you are overweight (you will use more calories if you are), but studies have shown that you can use anywhere between 200-350 calories, per 60 minutes of walking.

How does the 6-6-6 walking routine compare to running or jogging?

You can run or jog if you have been doing so from before, as you need to be physically active and fit. But, getting into a routine with respect to walking is what a 6-6-6 routine will do for you- it is low impact and not very intense, so you won’t use up as many calories as when you run or jog.

Does walking help with joint pain and flexibility?

Yes, totally! Walking can help reduce joint pain, increase blood flow and promote better muscular movement, while also helping in lubricating the joints for easier movement.

How long should I follow the 6-6-6 walking routine to see results?

You should follow the 6-6-6 routine for at least 4-6 weeks to see proper results. You will notice many positive aspects when you do so- you have more energy in general, your blood glucose levels are regulated and your heart and brain work better than ever. All your organs benefit immensely when you move a little bit, everyday.