Walking is a popular choice for physical activity, especially for those looking to lose weight. It is easy to do, requires no special equipment, and fits into most daily routines. Recently, a trend has emerged around the 6-6-6 walking method, which is claimed to be an effective way to burn calories. What exactly is the 6-6-6 walking method? Let’s take a closer look.

What is the 6-6-6 Walking Method?

The 6-6-6 walking method involves walking for 60 minutes at either 6 a.m. or 6 p.m. The workout starts with a 6-minute warm-up at a slow pace to prepare the body and ends with a 6-minute cool-down to aid recovery.

During the main session, walking is performed at a moderate to fast pace to increase heart rate and improve cardiovascular endurance.

This method was developed as a way to help individuals meet exercise targets despite a busy lifestyle. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity physical activity per week. For working individuals, the 6 a.m. or 6 p.m. schedule is expected to provide a structured way to integrate walking into their daily routine.

Is Walking Alone Effective for Weight Loss?

Walking is one of the simplest ways to boost physical activity and burn calories. The effectiveness of walking for weight loss depends on factors such as duration, intensity, and consistency.

According to the CDC, a person weighing 70 kg can burn 280 calories per hour when walking at a moderate speed of 6 km/hour, and 460 calories per hour when walking at a brisk speed of 7.2 km/hour

However, weight loss is not solely determined by walking. According to the Mayo Clinic, while walking contributes to calorie burning, success in weight loss depends on a combination of exercise and a calorie deficit. A well-balanced diet, in addition to physical activity, plays a crucial role in achieving weight loss goals.

Walking Tips to Lose Weight

For those who want to optimize their walking routine for weight loss, here are some practical tips:

• Increase your walking pace – Brisk walking burns more calories compared to a slower pace. If you are a beginner, start at a comfortable speed and gradually increase your pace.
• Add weight – Carrying additional weight during walks increases calorie burn. You can use a weighted vest, ankle weights, or light dumbbells to intensify your workout.
• Choose an uphill route – Walking uphill or climbing stairs requires more effort and burns more calories than walking on a flat surface.
• Use proper walking posture and technique – Maintaining the correct walking form improves efficiency, reduces fatigue, and maximizes calorie burning.

The 6-6-6 walking method can be an effective way to meet weekly physical activity goals and support weight loss, especially when combined with a healthy diet. If you have further questions about fitness and nutrition, you can consult a health expert through the Ai Care application, available for download on the App Store or Play Store.

Looking for more information about health tips and tricks, first aid, and other home remedies? Click here!