Walking is often overlooked as an efficient form of exercise. When it comes to wellness or weight loss efforts, walking is the last option that people consider. Instead, they typically search for intense workouts or a strict diet that aids in rapidly losing those extra pounds. One of the simplest and most efficient ways to exercise is to walk. Adding even a short stroll daily to your routine can have a huge impact on your health. The ‘6-6-6 walking routine’ can become a good addition to your fitness routine due to its adaptability and simplicity, whether your goal is to reduce weight or improve your general health.
Breaking Down 6-6-6
Walks in the morning and evening follow the rhythm of the day and offer numerous advantages. The calm surroundings and clean air at 6 am can energise you to kickstart the day effectively. Walking at 6 pm allows you to relax and unwind from work or daily activities, which relieves stress. What does the third six denote? It is the number of minutes you should give the body to smoothly transition into and out of activity, reducing the risk of injury and the body’s ability to recover. This strategy is not only doable, but it also offers significant health advantages and is intended to help create a long-term walking habit.
Incorporating The Walking Style To Your Routine
Get up a bit earlier so that you have time for a leisurely morning stroll. To improve digestion and promote relaxation, schedule your evening stroll for after work or before dinner. To make the walks pleasurable in any season, dress in breathable, weather-appropriate apparel.
The 6 AM Morning Stroll
An excellent way to start your day is with a morning walk. After a 6-minute warm-up walk and some gentle stretches to help relax your muscles, increase your pace over the next 54 minutes to log some pleasant, short kilometres. Wrap up by cooling down for 6 minutes with gentler walking and some stretches to strengthen your shoulders, hamstrings, and calf muscles. Other advantages of morning walks include raising metabolism, enhancing concentration, and assisting in establishing a positive mood for the day. If there isn't enough time, shorten it while maintaining the key components of the warm-up and cool-down.
The 6 PM Evening Stroll
You can relax and think back on the day during your evening stroll. Warm up for 6 minutes, then take a quick walk to release tension from domestic or work-related duties. For the next 54 minutes, keep the pace steady while making sure your core is working and your posture is correct. Finish with a 6-minute cool-down that emphasises on relaxation and deep breathing.
Warm-Up And Cool-Down Sessions
The 6-minute warm-up gets your muscles ready by raising your heart rate gradually and avoiding unexpected strain. Leg swings, arm circles, and mild lunges are examples of dynamic stretches that work well.
The 6-minute cool-down eases stiffness and helps your heart rate return to normal. Concentrate on static stretches for the arms, back, and legs as well as deep, steady breathing. For long-term consistency, this recuperation period is crucial.
Health Advantages
Cardiovascular health: Walking steadily increases circulation, decreases blood pressure, and strengthens the heart.
Weight management: Walking briskly helps you burn calories and keep your weight in check.
Stress reduction: Frequent walks, particularly in the evening, elevate mental clarity and lower cortisol levels.
Increased muscular and joint strength: The warm-up and cool-down phases preserve joint flexibility and safeguard from any injury.
Better sleep: The two sessions promote mental and physical exhaustion, which improves the quality of sleep.
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