6 potential benefits of 6-6-6 walking routine

Updated on:2 February 2025, 12:15am IST
Created by: Aayushi Gupta

Have you ever heard of the 6-6-6 walking routine? If not, it is time for you to try this walking style. It combines a walking routine along with warm-up and cool-down intervals and can offer these 6 health benefits.

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What is the 6-6-6 walking routine?

The 6-6-6 walking routine is a simple but powerful way to boost your health. This routine includes walking for a total of 60 minutes, either at 6 AM or 6 PM—whichever fits your schedule best. Before you start, you need to warm up for 6 minutes, and after your walk, you have to follow a 6-minute cool-down session. It is a flexible walking style that offers a range of health benefits. When done regularly, it helps you stay fit, boost metabolism, and improve your mental health. Image courtesy: Adobe Stock

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Good for cardio health

Along wit brisk walking type, 6-6-6 walking routine is also fantastic for your cardiovascular health. It gets your heart rate up during walk, helping to improve blood circulation and strengthen your heart. When done regularly, it can also help in lowering your blood pressure levels, one of the major risk factor of heart diseases. Image courtesy: Adobe Stock

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Helps in weight loss

The 6-6-6 walking routine is a fantastic way to lose those extra kilos. Walking for an hour burns calories and increases metabolism. When done consistently, it can help you achievea calorie deficit (burning more calories than you consume), which is crucial for weight loss. Walking at a moderate pace not only burns fat but also helps build lean muscle mass, which in turn increases the resting metabolic rate of your body. Image courtesy: Adobe Stock

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Controls blood sugar spike

One of the best benefits of 6-6-6 walking is its ability to regulate blood sugar levels. For people with diabetes or those trying to avoid a spike in blood sugar after meals, thiswalking style can help. Walking after eating can lower post-meal blood sugar spikes, as physical activity helps your muscles use glucose more effectively. This simple routine can be an easy addition to your daily life to keep blood sugar levels in check. Image courtesy: Adobe Stock

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Improves mental health

Physical activity, especially walking, has a positive impact on your mental well-being. Walking in the morning or evening can help reduce stress by releasing endorphins, the 'feel-good' hormone. This routine also provides an opportunity to clear your mind and help you stay calm. For many, walking outdoors offers a chance to disconnect from daily stress and reset mentally. The 6-6-6 routine—specifically the 6-minute warm-up and cool-down—also encourages deep breathing, which further promotes relaxation and mental clarity. Image courtesy: Adobe Stock

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Supports joint health

Unlike high-impact exercises, walking is gentle on the joints, making it an ideal low-impact exercise for improving joint health. The repetitive motion of walking helps lubricate the joints, keeping them flexible and reducing stiffness. For those suffering from conditions like arthritis or knee pain, the 6-6-6 walking routine can be a great way to maintain mobility without putting undue stress on the joints. Image courtesy: Adobe Stock

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Boosts overall energy

It might seem counterintuitive, but moving your body actually helps you feel more energised. The 6-6-6 walking routine gets your blood flowing, which leads to improved energy levels. Regular walks can reduce fatigue, helping you feel more alert and ready to take on the day. It is incredibly convenient and does not require special equipment. Image courtesy: Adobe Stock