Walking is a sport that is easy to access, because it does not require any equipment, apart from a good pair of sneakers, and can be practiced anywhere. If you want to increase its benefits, you can implement the 6-6-6 method.
A technique to be implemented gradually
What does this approach consist of? It involves walking 60 minutes, at 6 a.m. or 6 p.m. in the evening. “It also includes a 6-minute warm-up to help you slowly get used to walking and a 6-minute cool-down to aid recovery. ” describes Mike Julom, certified personal trainer to the media Healthline.
“The bulk of the exercise is done at a faster, brisk pace to increase the heart rate and challenge the cardio system. And it’s designed to be short and simple, especially for people who want to fit exercise into a busy day.
Take the time to exercise, in the morning or evening
Choosing this method is the way to exercise according to your availability. “By doing it early (6 a.m.) or late (6 p.m.), it helps walkers find time to do their session before their day or schedule gets busy.” confirms exercise physiologist Dr. Milica McDowell.
“Walking more than 3,500 steps per day has been repeatedly shown to help reduce the risk of cardiovascular disease and death from all causes. It’s inexpensive and accessible to most people.”
How to start walking regularly?
To start a walking program, the American Heart Association (AHA) suggests choosing comfortable, supportive clothing and shoes. Initially, she recommends starting slowly, then increasing the intensity of the exercise. The AHA also advises walking naturally and at a pace that allows you to breathe comfortably.
After warming up, you can try walking at a faster pace. It’s also good to alternate between more intense and slower moments. Finally, know that walking uphill can help you build muscle and burn more calories.