However, understanding the benefits of walking is much easier than actually going outside and stepping – or getting on a treadmill. A variety of walking challenges can serve as a source of motivation; one of them is the “6-6-6” challenge, which has recently been rapidly gaining popularity on social networks.
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This challenge has clear rules, yet simplicity does not always mean ease or safety, says K. Aleisha Fetters – author and certified strength and conditioning specialist – to TODAY.com.
What is the “6-6-6” walking challenge? “The 6-6-6 walking challenge is a simple, structured walking program,” says Dr. Cedric X. Bryant, head of the American Council on Exercise, to TODAY.com. It consists of:
- 6 minutes of warm-up;
- 60 minutes of brisk walking;
- 6 minutes of cool-down.
Additionally, some participants do this walk at 6 a.m. or 6 p.m.
Is it an effective workout? Yes, it can be. “The 6-6-6 walking challenge can be effective, especially in improving overall physical activity, cardiovascular health, and movement consistency, particularly for individuals who are currently inactive or exercise irregularly,” says C. Bryant.
He adds that walking is low-intensity, accessible, and sustainable; these factors encourage routine, which is a big advantage for achieving long-term health goals. “However, (the 6-6-6 challenge) may be insufficient as a standalone program because walking alone does not provide enough stimulus to strengthen strength, power, flexibility, mobility, balance, or bone density, and fitness improvements may plateau without additional variety or progression,” Bryant adds.
Other training regimens, including strength training, have been associated with longer lifespan, improved balance, and joint support, TODAY.com previously reported.
However, according to K. A. Fetters, there should be no pressure to complete the entire walking and strength training program in one day. It is important to have a balanced training routine, but she advises paying attention to how much time you dedicate to it. She suggests dedicating one day to one type of training and another day to another, or distributing different exercises so that they fit into a 60-minute period. This way, you will perform all health-beneficial physical activity without spending hours in the gym – it is not necessary to do so to achieve results.
Is this walking challenge safe?
Although walking is often considered a beginner-friendly workout, the intensity and duration can significantly increase the load. Therefore, according to K. A. Fetters, it is important not to think that this challenge will not require effort.
“I think many of these workouts look impressive and fun – like a challenge for beginners… but it is a big load,” she says. “Going from minimal physical activity or none to six hours per week is a huge change.” Considering the load such movement places on the body (including the heart and muscles), K. A. Fetters recommends beginners gradually transition to this intensity.
If you are just starting to exercise, K. A. Fetters suggests trying the “3-3-3” walking challenge – her own modification of this program. Do a warm-up (as long as you need), walk for 30 minutes, and do cool-down (stretching) exercises (also as long as you need). Then gradually increase the walking duration until you reach 60 minutes, advises K. A. Fetters. Additionally, she reminds not to neglect other types of physical activity, such as strength training, to maintain muscle mass and bone density.
C. Bryant agrees and adds that experienced walkers, on the contrary, should vary walking pace and terrain, consider wearing a weighted vest, and combine walking with strength exercises. He also recommends considering age when deciding if this challenge is suitable for you.
“For older adults, I would advise shortening the total walking time, prioritizing safe surfaces and proper footwear, and paying more attention to posture, balance, and comfort rather than pace,” says C. Bryant.
Can the “6-6-6” walking challenge help with weight loss?
Experts agree that it certainly can. “The 6-6-6 walking challenge can contribute to weight loss by increasing daily energy expenditure and supporting metabolic health, especially if this activity is undertaken consistently,” says C. Bryant. However, as previously reported by TODAY.com, other lifestyle habits also play an important role in weight loss.
According to C. Bryant, although walking can speed up metabolism and reduce cravings for sweets (which can help reduce weight), it must be combined with proper nutrition (including proteins, nutrients, and fiber), adequate sleep, and strength training.
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