Walking at 6 a.m. and 6 p.m., 60 minutes each time, with 6 minutes of warm-up and relaxation helps busy people increase their health, energy, and fight disease.
Morning walking has many benefits. According to the British Heart Foundation, walking an average of 30 minutes a day can reduce the risk of heart disease by 35%. Walking in the morning helps increase metabolism, breathe fresh air and inspire you to work all day. This activity also improves blood circulation, energizes the body and increases clarity.
Meanwhile, walking at 6pm helps relax the mind and relieve stress after a day of work. Exercising at this time helps the body easily fall asleep. Besides, you can spend time reflecting on the past day while exercising.
If you can’t leave work early, you can take a quick two-minute walk around the office premises.
Walk for 60 minutes at a time
60 minutes of walking helps the body reach a state of burning excess fat, improving cardiovascular health, lung capacity and endurance. According to research published in the British Journal of Sports Medicine, 30-60 minutes per week of muscle-strengthening activities reduces the risk of all-cause mortality, cardiovascular disease and cancer.
People who can only walk should walk briskly for at least 60 minutes, 5 times per week if they want to lose weight. An hour of walking has both physical and mental benefits, helping the muscles and mind recover. The steady rhythm of walking allows you to concentrate and relax.
The “6-6-6” walking rule makes exercise easy and effective, suitable for busy lives. Image: Pexels
6 minutes to warm up and relax after walking
Warming up 6 minutes before walking is very important. Gentle 6-minute stretches help prepare muscles and joints, reducing the risk of injury. Warming up increases blood flow, body temperature and prepares the cardiovascular system for more effective walking.
Relaxing after a walk is equally important. Within one minute of a brisk walk, you should gradually relax for 6 minutes to return your heart rate to normal, reduce muscle stiffness, and enhance recovery. Stretching will help you maintain suppleness and flexibility for your next workout session, reducing the feeling of pain and fatigue.
The 6-6-6 rule promotes perseverance. Walking twice a day for an hour, with a warm-up and cool-down, is a sustainable habit that doesn’t require a gym or special equipment. It is suitable for both beginners and people who are used to walking. This is the perfect, low-impact workout that fits any lifestyle.
The 6-6-6 rule is considered simple but effective in keeping you active, stress-free and healthy. By adopting this habit, you will get all the diverse benefits of walking such as energy, mental clarity and a healthier body.