You’re likely familiar with the benefits of walking. It can reduce back pain, improve heart health, lessen levels of stress and anxiety and reduce your risk of cognitive decline. Even a short walk can boost longevity.
That said, noting the movement’s perks is much easier than actually getting out there and hitting the pavement — or the treadmill. One source of motivation might be the many walking challenges out there, namely the 6-6-6 walking challenge, the latest gaining traction on social media.
The challenge provides a clear set of rules and, therefore, as most walking challenges do, takes the guesswork out of the process. Simplicity, however, doesn’t always translate to ease or safety, K. Aleisha Fetters, author and certified strength and conditioning specialist, tells TODAY.com.
What Is the 6-6-6 Walking Challenge?
“The 6-6-6 walking challenge is a simple, structured walking routine,” Cedric X. Bryant, Ph.D., chief executive officer at the American Council on Exercise, tells TODAY.com.
It consists of:
A 6-minute warm-upA 60-minute brisk walkA 6-minute cool-down
Additionally, some 6-6-6 challengers will complete their walks at either 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, particularly for improving overall physical activity levels, cardiovascular health, and consistency with movement, especially among individuals who are currently inactive or inconsistent with exercise,” says Bryant.
Walking is low-impact, accessible and sustainable, he adds; these factors encourage routine, a big plus when it comes to long-term health goals.
“However, (the 6-6-6 challenge) can fall short as a standalone program because walking alone does not provide sufficient stimulus for building strength, power, flexibility, mobility, balance, or bone density, and fitness gains may plateau without added variety or progression,” adds Bryant. Other workout regimens, including strength training, have been linked to longer lifespans, improving balance and supporting joints, TODAY.com previously reported.
Don’t feel pressure, however, to knock out your walking challenge and strength training programs in one day, Fetters says. It’s vital to have a “well-rounded routine,” but, she says, be mindful of the amount of time you spend doing it.
Dedicate one day to one kind of workout and another to a different one, she suggests, or split your various workouts to fit into a 60-minute slot. This way, you fit in all the movement that benefits your health without spending hours at the gym, which isn’t necessary to see results.
Is This Walking Challenge Safe?
While walking is often considered a beginner’s workout, intensity and duration can significantly up the ante. For that reason, it’s important you don’t underestimate the effort this of this challenge, says Fetters.
“I think a lot of these workouts, they look flashy and fun, like a challenge for beginners … but it’s a lot of volume,” she says. “So, to go from very little or no exercise to six hours a week, that’s a huge increase.”
This amount of movement is something Fetters recommends beginners work up to considering the strain it puts on the body, including the heart and muscles.
If you’re new to exercise, Fetters suggests trying the 3-3-3 walking challenge, which she invented as a modification. Warm up for as long as you need, walk for 30 minutes and cool down, again, for as long as you need. Then, slowly increase your walking time until you can ramp up to a 60-minute walk, says Fetters. And again, she advises against neglecting other forms of exercise, including strength training, so you can maintain muscle mass and bone density.
Bryant agrees and adds that experienced walkers, on the other hand, should vary their walking pace, terrain, consider walking with a weighted vest and combine their walks with strength training.
He also recommends considering your age when determining whether this challenge is for you. “For older adults, I would suggest shortening the total walking time, prioritizing safe surfaces and good footwear, and focusing on posture, balance, and comfort rather than pace,” says Bryant.
Can the 6-6-6- Walking Challenge Lead to Weight Loss?
It absolutely can, the experts agree. “The 6-6-6 walking challenge can contribute to weight loss by increasing daily energy expenditure and supporting metabolic health, particularly when done consistently,” says Bryant.
Your other lifestyle habits, however, play a big role in weight loss, too, TODAY.com previously reported. Walking can increase metabolism and reduce cravings for sugary snacks, which can contribute to weight loss, but it has to be combined with adequate nutrition practices that incorporate protein, nutrients, and fiber, adequate sleep and resistance training, says Bryant.
