6-6-6 Walking Routine for Weight Loss: Will it help you lose extra kilograms?

Does walking really help you lose weight? yes. However, night walks may not be the right way to implement this weight loss plan. When it comes to losing weight, many people think that simply walking is enough to shed excess weight. do you agree? Walking is definitely an effective weight loss exercise, but with some tweaks you can take your results to the next level. Have you heard of the 6-6-6 walking routine for weight loss? This simple yet powerful method is perfect for beginners and can increase the effectiveness of regular walking. So, if you want to know how it works and what benefits it has, keep reading.

What is the 6-6-6 walking routine?

The 6-6-6 Walking Routine is a simple walking approach that incorporates the number 6 into your daily life. “This means walking for a total of 60 minutes at 6am or 6pm. For maximum benefit, add a 6-minute warm-up session before your walk, followed by a 6-minute cool-down session. Add down sessions,” explains fitness expert Varun Ratan. This structured routine will enhance the effectiveness of your daily walk, improving both your physical fitness and overall health, while helping you lose weight and boost your metabolism. The 6-6-6 walking routine is an easy way to stay healthy, especially for people with busy schedules.

How does the 6-6-6 walking routine help you lose weight?

Here are seven benefits of the 6-6-6 walking routine when it comes to weight loss and overall health.

1. Burn calories

This is one of the most immediate benefits of the 6-6-6 walking routine. A 2021 study published in Sports Medicine and Health Science found that walkers and runners burned 107 calories just walking 1.6 kilometers (1 mile). Numbers may vary depending on weight, gender, and age. When you walk, your body uses energy to engage your muscles to support your movement and maintain your balance. Therefore, the more you walk, the more calories you burn, resulting in overall weight loss.

2. Promote metabolism

A 6-6-6 walking routine will boost your metabolism and help you stay active throughout the day. Walking increases your heart rate, strengthens your muscles, and burns energy. The 6-6-6 walking routine involves walking for 60 minutes twice a day. Walking consistently improves your body’s energy processing efficiency and speeds up your metabolism. “A higher metabolism means you burn more calories even when you’re at rest. Over time, this makes fat burning more efficient, making it easier to maintain or lose weight.” ” says Ratan.

Learn more about the 6-6-6 walking routine to stay fit and improve your health

3. Reduce stress

Stress is often one of the main causes of weight gain and a barrier to successful weight loss. When you feel stressed, your body releases cortisol. Cortisol can cause cravings for unhealthy foods and disrupt sleep. Regular walking, especially a structured routine like the 6-6-6 walking routine, has been shown to lower cortisol levels and reduce overall stress. Exercise, such as walking, releases endorphins, feel-good hormones, which can improve mood and reduce emotional factors that lead to overeating, suggests a study published in the Journal of Clinical Medicine. . As a result, you are more likely to lose weight.

4. Promotes heart health

According to the AHA/ASA Journal, carrying excess weight, especially in the abdominal area, increases your risk of heart disease and diabetes. Walking is a great cardiovascular exercise, strengthening your heart and improving blood circulation. Following the 6-6-6 walking routine will help you create a walking schedule. This reduces the risk of heart disease, lowers blood pressure, and improves overall heart function. A healthy heart is key to weight loss because it improves the supply of oxygen and nutrients to your muscles, making physical activity easier.

5. Improves insulin sensitivity

According to a study published in the Journal of Applied Psychology, walking is especially beneficial for people with insulin resistance or at risk for type 2 diabetes. The 6-6-6 walking routine improves your body’s insulin sensitivity and helps it process glucose more efficiently. This means your body uses glucose for energy rather than storing it as fat, leading to better weight management. It also helps prevent excess fat accumulation, especially around the abdomen, which is often associated with insulin resistance.

6. Good for digestion

Walking directly benefits digestion by stimulating the muscles in your digestive tract, allowing food to move through your body more easily. The 6-6-6 walking routine reduces bloating, constipation, and discomfort by walking for 60 minutes at a time. A healthy gut also helps boost your metabolism, so you burn more calories even when you’re not exercising. Remember to chew each bite thoroughly to aid digestion and increase nutrient absorption.

7. Promotes deep sleep

The 6-6-6 walking routine can improve your sleep quality by regulating your sleep cycle and promoting melatonin production. “Walking, especially in the evening, helps calm the mind and prepare the body for deep, restful sleep,” says Rattan. According to the International Journal of Obesity, deep sleep is essential for weight and fat loss because deep sleep is when your body repairs and burns fat. Good sleep also balances hunger hormones and reduces appetite, which can slow weight loss.

Other types of walking for weight loss

Apart from the 6-6-6 walking routine, here are some other types of walking that can help you shed extra kilograms.

1. Walk fast

It’s simply walking faster than normal, about 3 to 4 miles per hour. This increases your heart rate and burns more calories than regular walking, making it an effective way to lose weight without putting stress on your joints.

2. Power walking

This is an advanced version of brisk walking. Walk quickly while swinging your arms. This increases calorie burn and increases muscle tone, which is great for weight loss and cardiovascular health.

3. Figure 8 walking

This type of walking involves moving in a figure-eight pattern. Constantly changing direction trains different muscles, improves your balance, and helps you burn more calories while moving your entire body.

4. Walking backwards

Walking backwards can be more strenuous than walking forwards. It trains various muscles, especially in the legs and buttocks, and helps improve balance and posture. It’s also a good way to burn more calories and strengthen your knees and hips.

Walking fast or walking backwards: Which is better for your health?

5. Walk with weights on

Adding weights to your walks, such as ankle weights or handheld dumbbells, will increase the intensity of your daily workout. This will make your muscles work harder, burn more calories, and tone your body. Start with light weights to avoid strain and focus on good posture.

6. Incline walking

Walking on an incline, such as uphill or on an inclined treadmill, puts more strain on your lower body than walking on a flat surface. This increases calorie burn, tones your legs and glutes, and improves your cardiovascular health.

7. Nordic walking

This is a walking type that uses poles to move the upper body while walking. This full-body workout increases calorie burn and improves posture, balance, and endurance. A great way to get a more comprehensive workout.

In addition to the 6-6-6 walking routine, each of these walking types can help you lose weight and provide different benefits as well.