Walking might just be the perfect exercise. Whether your aim is to get your 10,000 daily steps, digest a big meal, or simply to unwind, taking a walk is always a good idea – and, besides a pair of trainers and perhaps some earphones, there’s no equipment required.
Recently, Japanese walking – a version of high-intensity interval walking – has become a favourite with wellness seekers looking to amp up the effects of their walks while keeping their exercise low-impact. Now, a new walking trend offers a more structured approach, with a formula that couldn’t be easier to follow: 6-6-6 walking.
What is 6-6-6 walking and how do you do it?
An evolution of other, similar Japanese fitness trends, this walking method fuses discipline and minimalism. The name alludes to the breakdown of activity: a six-minute warm-up, followed by a brisk 60-minute walk, followed by an easy six-minute cool-down. The truly dedicated take it that bit further: completing the sequence at either 6am or 6pm, six times a week.
Research into the concept spans decades. In 2009, scientists in Japan studied the benefits of interval walking training – completing five or more intervals of three minutes of brisk walking, alternating with three minutes of slow walking for recovery – in middle-aged and older people. The study found improvements in both blood pressure and cholesterol levels. Another Japanese study found that high-intensity interval walking can prevent the loss of thigh muscle strength.
But why the number six?
The number six is easy to remember, but proponents also say it aligns well with optimum exercise protocol: the six-minute warm-up provides just the right cardio boost to get the heart pumping, while the 60-minute block of brisk walking aligns with the body’s daily aerobic needs, and the six-minute cool-down allows for the body to return back to a relaxed state.
The 6-6-6 structure is also appealing because you don’t actually have to rigidly stick to a time – it’s pretty easy to do it whenever it fits into your day. If you’ve got an hour-ish to spare, you can 6-6-6 your way anywhere: to the office, to lunch, or back home again. Typically, 60 minutes of walking briskly amounts to around 5,500 steps – more than halfway to that daily goal.
What are the benefits of 6-6-6 walking?
Generally speaking, walking is one of the best forms of exercise you can get. A study published in 2023 by Hungarian researchers noted that walking can reduce the risk of age-related chronic diseases such as hypertension and cancer. It claimed that “walking also improves pain and function in musculoskeletal disorders, promotes sleep and mental health, and increases resilience”. According to another study, doing the “equivalent to 2.5 hours per week of brisk walking lowers risk of depression, compared with adults reporting no physical activity”.
Though we often do it without a second thought, walking can also be considered an energy-intensive physical activity. According to the fitness experts at Decathlon: “One hour of brisk walking at 5 miles per hour results in 610 calories expended,” making it a less strenuous yet effective way to maintain a healthy body weight when compared to other, more high-impact exercises – no equipment, expertise or technical gear required.