Walking is one of the simplest and most effective forms of exercise, and “The rule of moves is 6-6-6” has gained popularity due to its simplicity and flexibility. This walking rule encourages a structured but manageable approach to incorporating physical activity into your daily routine, aiming to walk at 6am and at 6pm for 60 minutes with a 6-minute warm up and cool down. Not only is this plan doable, it’s designed to help build a long-term walking habit and provide great health benefits.
Early morning and evening walks go with the rhythm of the day, giving you so many benefits. At 6 a.m., the fresh air and serene surroundings will energize you for the day ahead. Walking at 18 o’clock gives an opportunity to take a break from work or everyday affairs, which helps to cope with stress. The extra 6 minutes to warm up and cool down allows the body to smoothly transition in and out of exercise, reducing the chance of injury and increasing recovery capacity.
How to incorporate this walking routine into your daily life?
Wake up a little earlier so that you can devote time to your morning walk without rushing. Plan an evening walk after work or before lunch for better digestion and relaxation. Choose breathable, weather-appropriate clothing to make your walks enjoyable whatever the season.
Walk at 6 in the morning
A morning session is a great way to start and get going. Start with a 6-minute warm-up walk with light stretches to loosen up your muscles, then pick up the pace to run a few kilometers at a brisk pace over the next 54 minutes. Finish with a 6-minute cool down, ideally with a gentler walk, and some stretches to stretch your calves, hamstrings and shoulders.
Morning walks also have other benefits, such as speeding up your metabolism, improving concentration, and helping to set the right tone for the day. If you’re short on time, cut it short by sticking to the core elements of your warm-up and cool-down.
Evening walk at 6 p.m
Your evening walk serves as a time to relax and reflect on the day. After a 6-minute warm-up, go for a brisk walk to release tension from work or housework. Maintain a steady pace for 54 minutes to ensure you engage the core elements and maintain good posture. Finish with a 6-minute cool down, focusing on deep breathing and relaxation.
Evening walks can improve digestion, improve sleep quality, and provide a peaceful transition from the hustle and bustle of the day to a restful evening. Make this session a family or community activity to add an element of fun.
Warm-up and cool-down sessions
A 6-minute warm-up helps prepare your muscles by gradually increasing your heart rate and preventing sudden exertion. Dynamic stretches such as leg swings, arm circles, or gentle lunges are effective options.
A 6-minute cool down helps normalize heart rate and reduce stiffness. Focus on slow, deep breathing and static stretches of the legs, back and arms. This recovery time is essential for long-term consistency.
Health benefits await
- Cardiovascular Health: Walking at a steady pace improves heart health, lowers blood pressure and increases circulation.
- Weight management: Brisk walking burns calories and helps maintain a healthy weight.
- Stress reduction: Regular walks, especially in the evening, help lower cortisol levels and improve mental clarity.
- Improved joint and muscle strength: Warm-up and cool-down components protect against injury and maintain joint flexibility.
- Improved sleep: Double sessions promote physical fatigue and mental relaxation, improving sleep quality.
