7 benefits of 6-6-6 walking routine for weight loss | XpertsReviews.com

Can walking really help you lose weight? Yes. However, your evening walks may not be the right way to follow this weight loss diet. When it comes to losing weight, many people think that just walking is enough to lose those extra pounds. Do you agree? While walking is undoubtedly an effective weight loss exercise, adding a twist to it can take your results to the next level. Have you heard of the 6-6-6 walking routine for weight loss? This simple but powerful method is perfect for beginners and can boost the benefits of your regular walks. So, if you are now curious to know how it works and what benefits it offers, read on.

What is the 6-6-6 walking routine?

The 6-6-6 walking routine is a simple approach to walking that involves incorporating the number 6 into your daily routine. “This could mean walking for 60 minutes total, either at 6 a.m. or 6 p.m. To maximize the benefits, you also add a 6-minute warm-up session before your walk and a 6-minute cool-down session afterwards,” says fitness expert Varun Rattan. This structured routine helps improve the efficiency of your daily walk, improving both fitness and overall health while promoting weight loss and boosting metabolism. The 6-6-6 walking routine is an easy-to-follow method to stay fit, especially for people with busy schedules.

How Does the 6-6-6 Walking Routine Help Lose Weight?

Here are 7 benefits of the 6-6-6 walking routine for weight loss and overall health.

1. Burns calories

This is one of the most direct benefits of the 6-6-6 walking routine. A 2021 study published in Sports medicine and health sciences found that walkers or runners burned 107 calories after walking just 1.6 kilometers (1 mile). The number may vary depending on your weight, gender and age. When you walk, your body uses energy to energize your muscles, support your movements, and maintain your balance. So the more you walk, the more calories you burn, leading to overall weight loss.

2. Stimulates metabolism

The 6-6-6 walking routine helps boost your metabolism and keep it active throughout the day. Walking increases your heart rate and strains your muscles, which burns energy. In the 6-6-6 walking routine, we take 60-minute walks, twice a day. Since we walk regularly, this routine makes your body more efficient in processing energy, which leads to a faster metabolism. “A higher metabolism means you burn more calories, even at rest. Over time, this can lead to more efficient fat burning, making it easier to maintain or lose weight,” says Rattan.

Also read: Everything you need to know about the 6-6-6 walking routine to stay in shape and improve your well-being

3. Reduces stress

Stress is often one of the main causes of weight gain and a barrier to successful weight loss. When you’re stressed, your body releases cortisol, a hormone that can trigger cravings for unhealthy foods and disrupt your sleep. Regular walking, especially as part of a structured routine, such as the 6-6-6 walking routine, has been shown to reduce cortisol levels and overall stress. Exercises like walking release endorphins, the feel-good hormones, that improve your mood and can reduce the emotional triggers 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

Carrying excess weight, especially around the stomach, increases the risk of heart disease and diabetes, the study found. AHA/ASA Review. Walking, an excellent cardiovascular exercise, helps strengthen the heart and improve blood circulation. Following the 6-6-6 walking routine helps you establish a walking schedule. This, in turn, reduces the risk of heart disease, lowers blood pressure and improves overall heart function. A healthy heart is essential for weight loss because it improves the delivery of oxygen and nutrients to your muscles, helping you perform physical activities with ease.

5. Improves insulin sensitivity

Walking is particularly beneficial for people with insulin resistance or at risk of type 2 diabetes, according to a study from Journal of Applied Psychology. The 6-6-6 walking routine can improve your body’s insulin sensitivity, helping 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 excessive fat storage, particularly around the abdomen, often linked to insulin resistance.

6. Good for digestion

Walking directly benefits digestion by stimulating the muscles of the digestive tract, helping food move smoothly through your system. The 6-6-6 walking routine has you walking for 60 minutes straight, which can reduce bloating, constipation, and discomfort. A healthy gut also promotes a faster metabolism, allowing you to burn more calories even when you’re not working out. Remember to chew each bite thoroughly to aid digestion and improve nutrient absorption.

7. Improves Deep Sleep

The 6-6-6 walking routine can improve sleep quality by regulating the sleep cycle and stimulating melatonin production. “Walking, especially in the evening, helps calm the mind and prepares your body for deep, restful sleep,” suggests Rattan. Deep sleep is crucial for weight and fat loss because that’s when the body repairs and burns fat, according to the International Journal of Obesity. A good night’s sleep also helps balance hunger hormones, reducing cravings that could slow weight loss.

Other types of walking for weight loss

Besides the 6-6-6 walking routine, here are some other types of walking that can help you lose those extra pounds:

1. Brisk walking

It simply involves walking faster than usual, about 3 to 4 miles per hour. This increases your heart rate and burns more calories than casual walking, making it an effective way to lose weight while being easy on your joints.

2. Brisk walking

This is an advanced version of brisk walking. You walk at a fast pace, swinging your arms vigorously. This increases calorie expenditure and helps tone muscles, which is ideal for weight loss and cardiovascular health.

3. Figure 8 Walk

In this type of walking, you move in a figure-eight pattern. The constant change of direction engages different muscles and challenges your balance, helping you burn more calories while working your entire body.

4. Walk backwards

Walking backwards can be more intense than walking forwards. It uses different muscles, particularly in the legs and buttocks, and helps to improve balance and posture. It also burns more calories and can be a good way to strengthen your knees and hips.

Also read: Fast walking or reversing: which is better for your health?

5. Walk with weights

Adding weights to your walk, like ankle weights or portable dumbbells, increases the intensity of your daily workout. This forces your muscles to work harder, helping you burn more calories and tone your body. Start with light weights to avoid strain and focus on good posture.

6. Inclined walking

Walking on an incline, such as uphill or on a treadmill with an incline setting, works your lower body harder than walking on a flat surface. This increases calorie expenditure, tones the legs and buttocks and improves cardiovascular health.

7. Nordic walking

This type of walking uses poles to engage the upper body while walking. This full-body workout increases calorie burn and improves posture, balance and endurance. This is a great way to get a more well-rounded workout.

In addition to the 6-6-6 walking routine, each of these types of walking can also help you lose weight while providing different benefits!