What are the 6-6-6 walking rules?
Many people often seek sleeping pills for prolonged insomnia. However, a more natural and sustainable method is being mentioned: 6-6-6 walking.
This method includes:
Choose 6am or 6pm to work.
Start with a 6-minute slow start.
Walk briskly for 48 minutes to increase your heart rate.
Finish with 6 minutes of relaxation.
According to Dr Harish Chafle, an expert on Sleep Disorders at Global Hospital, Mumbai (India): The power of the 6-6-6 method lies in regularity and a clear exercise time frame. By just maintaining a 60-minute walk a day, patients can improve sleep quality without the need for medication."
Research published in the Journal of Physical Therapy Science shows that moderate aerobic exercises such as walking can shorten sleeping by up to 37%, while improving resting effectiveness.
How does walking help improve sleep?
60-minute walking directly affects the nervous system and the body's biological clock. Specifically:
Helps reduce cortisol levels, a stress hormone.
Increase body temperature, then naturally lower it, creating a sleep signal.
stimulate the release of endorphins and serotonin, which improve mood and support deep sleep.
Adjust your circadian rhythm, making it easier to fall asleep and wake up on time.
For morning walkers, exposure to natural light also helps inhibit the production of melatonin during the day, thereby automatically releasing this hormone at the right time in the evening. As for evening walkers, experts from Harvard Health Publishing (USA) recommend completing the exercise session at least 3-4 hours before bed so that the body has time to cool down and relax.
Dr. animesh Arya, an internist at Fortis Hospital, New Delhi (India) added: An ideal sleeping environment with temperatures of 18 - 20°C, limited light and no electronic devices will double the effectiveness of exercise. People with insomnia should combine both adjusting their living habits and exercising.
Comprehensive benefits of 6-6-6 walking
Not only does 6-6-6 walking help sleep, it also has many other health benefits:
Improve cardiovascular activity: 60 minutes of walking three times a week exceeded the recommended 150 minutes of moderate physical activity of the UK National Institutes of Health, helping to reduce the risk of cardiovascular disease.
Improve mental health: Exercise that releases serotonin helps fight anxiety and depression, common causes of insomnia.
Improve fitness: Forever walking improves posture, increases muscle tone and reduces pain that affects sleep, Dr Chafle emphasizes.
This method does not require high intensity like jogging or gym, making it easy to maintain for a long time. The stability of your exercise routine contributes to synchronizing your circadian rhythm, bringing balance to your body.
