structure 6-6-6: Secret to forming sustainable exercise habits
Walking is an easy form of exercise but is often overrated for its effectiveness. The 6-6-6 walking habit is attracting attention thanks to its simple implementation: 60 minutes of walking per day at 6am and 6pm, combined with 6 minutes of warm-up before exercising and 6 minutes of relaxation after finishing.
Walking for 60 minutes a day can reduce your risk of heart disease by 30%, improve endurance, and maintain a healthy weight, says Dr. Jonathan Myers, a cardiologist at Stanford University School of Medicine. More importantly, it is suitable for all ages and health conditions."
Starting for 6 minutes helps increase blood flow to the muscles, warm joints and prepare the body for movement, thereby limiting injuries. Meanwhile, 6 minutes of relaxation at the end of the workout helps the heart rate return to normal, reducing muscle fatigue and increasing resilience.
Comprehensive benefits for physical and mental health
According to Vikas Sharma, coach at Fitness First India: "walking not only strengthens the cardiovascular system but also relieves stress, improves sleep and increases energy for the whole day".
In addition to cardiovascular benefits, maintaining the 6-6-6 habit also helps control weight effectively. When walking for long enough time, the body uses stored fat as energy, supporting fat loss throughout the body without putting pressure on the joints. This is an advantage over high-intensity exercises that pose a potential risk of injury.
This method does not require expensive equipment or special training space. Practitioners can walk outdoors, in parks, around residential areas or on indoor running machines. With just the right pair of shoes and perseverance, anyone can start right away.
Persistently see clear results
The most important thing to succeed with the 6-6-6 habit is consistency. Many people often give up because they set goals too high or choose methods that are difficult to maintain, Dr. Myers emphasizes. Walking 6-6-6 brings clear results after a few weeks if done regularly".
In addition, you can combine light music or go with friends to increase your interest. If the schedule is busy, dividing the time into 30 minutes in the morning and 30 minutes in the afternoon will also bring similar results.
The 6-6-6 habit not only helps improve physical fitness, but also contributes to creating a healthy lifestyle, reducing stress and improving the quality of life in the long term.
