Benefits of the 6-6-6 walking rule

The 6-6-6 walking rule is walking at 6am and 6pm, 60 minutes each time, with 6 minutes of warm-up and relaxation, helping busy people improve their health, energy, and prevent disease.

Morning walks have many benefits, helping to increase metabolism, breathe fresh air and create inspiration for the whole day. This activity also improves blood circulation, energizes the body and increases alertness.

Meanwhile, walking at 6pm helps relax the mind and relieve stress after a day of work. Exercising at this time helps the body fall asleep easily. Besides, you can spend time reflecting on the past day while exercising.

If you can't leave work early, take a quick two-minute walk around the office.

Walk 60 minutes each time

60 minutes of walking puts your body in a state of burning excess fat, improving cardiovascular health, lung capacity and endurance. According to research published in the British Journal of Sports Medicine, spending 30-60 minutes a week on muscle-strengthening activities reduces the risk of death from all causes, cardiovascular disease and cancer.

People who can only walk should walk briskly for at least 60 minutes, 5 times a week if they want to lose weight. An hour of walking has both physical and mental benefits, helping to restore muscles and the mind. The steady rhythm of walking allows you to focus and relax.

6 minutes warm up and cool down after walking

Warming up for 6 minutes before walking is important. Gently stretching for 6 minutes prepares your muscles and joints, reducing your risk of injury. Warming up increases blood flow, body temperature, and prepares your cardiovascular system for more efficient walking.

Cooling down after walking is equally important. Within one minute of brisk walking, you should gradually cool down for 6 minutes to bring your heart rate back to normal, reduce muscle stiffness and enhance recovery. Stretching will help you maintain flexibility and mobility for your next workout, reducing soreness.

The 6-6-6 rule is all about consistency. Walking twice a day for an hour, with a warm-up and cool-down, is a sustainable habit that doesn't require a gym or special equipment. It's suitable for both beginners and experienced walkers.

The 6-6-6 rule is considered simple but effective in keeping you active, reducing stress and staying healthy. By adopting this habit, you will get all the diverse benefits of walking such as energy, mental clarity and a healthier body.