It may be the mark of the beast, but for those who are trying to get fit, “6-6-6” is also a subtle shortcut to beast mode.
The viral 6-6-6 walking challenge is a flexible daily fitness routine that involves brisk walking for 60 minutes a day, at either 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool down built into the workout.
Devotees say the low intensity, zero equipment and straight forward structure makes the 6-6-6 routine easy to adopt and adapt.
While it can feel daunting to make it to 10,000 steps a day — a guideline that comes not from science but a wildly successful 1960s marketing campaign in Japan — a 60-minute walk can easily rack up to 5,500 steps, getting pavement pushers more than halfway to the 10,000 standard.
Recent research found that walking 5,000 steps three times a week for two years could add three years to a person’s life expectancy and decrease their health-care costs by up to 13%.
The 6-6-6 routine has been embraced on social medis where advocates call it a simple way to lose weight while also improving overall health.
There are no rules as to where you log your walk, be it a treadmill or a trail.
The 6 a.m. and 6 p.m. start times are designed to suit both early birds and night owls, providing leeway to accommodate shifting schedules and procrastinating tendencies.
The Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic exercise each week, The good news? Those moderate-intensity minutes can include brisk walking.
Health benefits of 6-6-6 challenge
From aiding digestion to boosting mood, getting your steps in is undoubtedly a step in the right direction.
Beyond weight management, walking is known to increase bone density, improve insulin resistance, reduce blood pressure, boost circulation, and strengthen the heart.
What differentiates the the 6-6-6 walking workout is its intentional, sustainable structure.
Because the CDC also recommends strength training, experts advise 6-6-6 practitioners to incorporate two to three days of weight lifting or body-weight exercises as well.
For those who want to double down and save time, walking with a weighted vest — or, as a cheap alternative, a backpack weighed down with books — can add another layer of challenge to your workout.
Taking nonuniform strides can also be a game-changer for walkers, helping people burn more calories when they stroll.
Is it better to walk in the morning or the evening?
For those trying to decide whether to walk at dawn or dusk, the benefit is split — especially around mealtimes.
“Walking after eating a meal helps regulate blood sugar, aids in digestion, and supports long-term heart health,” Lindsey Bomgren, CPT and founder of Nourish, Move, Love, told Women’s Health.
Both intervals also help with your sleep.
“Walking at a set time, especially early in the morning or the evening, helps regulate your circadian rhythm,” Matt Dustin, an NASM corrective exercise specialist, told The Everygirl.
“Morning walks expose you to natural light, which can support better sleep at night, while evening walks help lower stress from the day.”
The beauty of the 6-6-6 is that it is built to fit into any lifestyle. For early birds who rise with the get up and gusto, 6 a.m. is your sweet spot, for those looking to unwind after a busy work day, 6 p.m. is your slot.
“The challenge is meant to encourage habit formation and having a specific time of day (i.e. 6 a.m. or 6 p.m.) that signals it’s time for movement,” Bomgren added. “But ultimately, I don’t think the time of day you work out matters — it’s just about consistently showing up.”
