Boosted my step count significantly after a week of following the 6-6-6 walking routine
Geared Up and Stepping Out:
Tried the wildly popular 12-3-30 workout for a year, so when I stumbled upon the 6-6-6 walking challenge, the latest craze on TikTok, I had high expectations. Here's my take after a week of this steps-focused adventure.
The 6-6-6 challenge promises a perfect mix of structure, consistency, and physical health benefits. With numerous versions going around, I dove into this particular one: 60 minutes of brisk walking daily at either 6am or 6pm, sandwiched between a six-minute warm-up and a six-minute cool-down.
Brisk walking? A great underrated exercise that delivers benefits like improving cardiovascular health and supporting stress management. It's also simple and accessible. So, as someone targeting 10,000 steps a day, the challenge certainly caught my interest.
First up, I had to reshuffle my schedule to make that hour-long stroll doable. Three cardio-strength gym sessions a week required over an hour, leaving little room for extra exercise. I switched my gym routine to a quick, 15-minute dumbbell workout.
Monday through Friday, the gym was my destination at 6pm. I started with a few squats and lunges before embarking on the six-minute warm-up walk. Rinse and repeat for the cool-down.
For the main event, I aimed to keep my heart rate up and maintain a steady cardio zone, following the lead of my Fitbit. This meant cranking up the incline and speed on the treadmill and moving. By Saturday, though, the thought of staring at the gym's walls prompted me to hit the great outdoors instead.
The outdoors made all the difference. By Sunday, that nature hike seamed the perfect way to wrap up the challenge on a high note.
The 6am or 6pm mandate was a double-edged sword. It helped me stay consistent and marked the end of the workday, but on weekends, it was impractical. I tweaked my schedule to manage my weekend walks by 9am instead.
The increased step count was a game-changer. I routinely surpassed my daily step target, averaging 15,000 steps a day over the week, and even peaked at 24,000 on a longer weekend hike. The boost gave me a strong foundation for my upcoming 26-mile charity hike.
Yet, it's essential to tread carefully with such a significant uptick in daily steps. Your body might not be ready for the added stress, so approach this challenge with caution, especially if you're not an active participant.
In sum, the 6-6-6 challenge provides a structured, effective approach for active individuals seeking to amp up their daily activity. Beginners should consider building up their step count gradually. And hey, if you fancy a nature hike, that's not a bad idea either!
Bonus Tips:- Maximize your step count throughout the day by incorporating walking into your daily routine, like taking the stairs instead of the elevator.- Listen to your body. Taking on too much too soon can lead to injury. If you're not used to walking for extended periods, start with shorter walks and gradually increase your duration.
Want More Walking Tips?- Check out the Fit&Well Newsletter for workout ideas, health tips, and wellbeing advice straight in your inbox.- Need new walking shoes? Our guide to the best walking shoes has got you covered, featuring top-notch recommendations from brands like New Balance, Asics, and Brooks.
- To complement my 6-6-6 walking challenge, I started incorporating brief strength training workouts using dumbbells, as my traditional 3 cardio-strength gym sessions took up too much time for additional exercises.
- The 6-6-6 challenge, being a blend of structure, consistency, and health benefits, sparked my interest in exploring science-backed workouts for improved health-and-wellness.
- While sticking to the 6-6-6 challenge, I looked towards enhancing my fitness-and-exercise routine by following fitness influencers' wisdom on science-based workouts, incorporating different styles like cardio and strength training.
