Guidance from a strolling mentor suggests incorporating this popular fitness routine to achieve a daily target of 10,000 steps - learn the approach here.
Get Motivated with the 666 Walking Challenge!
If you're finding it tough to reach your daily step goal or maneuver around a packed schedule for regular walks, the latest 666 walking challenge could be just the ticket to help you meet your target.
Simply follow this rhythm: a six-minute warm-up, a solid hour of walking, and another six-minute cool-down. Whether you prefer to walk at 6am or 6pm, depending on your schedule—and feel free to do both if you fancy it—walking coach Joyce Shulman believes this routine is fantastic for experiencing the plethora of walking benefits.
Time for a Morning or Evening Stroll?
You can walk either at 6am or 6pm, but Shulman emphasized that morning strolls have some key advantages.
"Walking first thing in the morning is terrific for helping set your circadian rhythm," says Shulman, explaining how this can promote better sleep [1]. "Additionally, research shows that individuals who usually exercise in the morning are more likely to stick to their exercise routine."
So if you're struggling to maintain a consistent exercise habit, morning walks could work wonders for you.
Cognitive Function and Productivity
Aside from its relaxing effects, movement also contributes significantly to cognitive function. Therefore, performing your walk before diving into your workday is sensible.
However, don't despair if you can only manage a walk at 6pm, as that still carries its own advantages.
"An evening walk aids digestion by encouraging gentle movement of the digestive system and reducing bloating," Shulman explains. "For some people, this can contribute to better sleep that same night [1]."
My Experience
Personally, I opt for both morning and evening walks to facilitate a smooth transition between different aspects of my day. I cherish the calming impact the movement and connection with nature have on my mind, ensuring I'm prepared for whatever lies ahead.
How Many Steps Will You Take?
Your stride length and pace will affect the number of steps you'll cover during the 60-minute period, so this number will differ from person to person. For me, a 60-minute walk generally results in 5,500 to 6,000 steps, landing me quite close to my 10,000-step target.
Warm-Up and Cool-Down Importance
The walking challenge suggests spending six minutes warming up and six minutes cooling down for these time periods. You can engage in any type of movement you prefer for these segments, or simply slow your typical walking speed for a more leisurely pace.
Warm-ups and cool-downs allow your body to adjust to the changes in activity level, boosting muscle flexibility, lubricating joints, potentially reducing post-exercise soreness, and even fostering a more positive mindset for your workout [1].
Joyce Shulman is a certified personal trainer and walking coach specializing in women's wellness and longevity. She's graced the TEDx stage to discuss the power of walking together to combat loneliness and has penned two books: "Walk Your Way to Better: 99 Walks That Will Change Your Life" and "Why Walk?: Discover the Transformative Power of an Intentional Walking Practice."
Shulman serves as a representative for the topical pain relief brand Aspercreme.
- [1] Here's a glimpse at how the 666 walking challenge can positively impact your sleep, cognitive function, and digestion:
| Time of Day | Benefits ||-------------|----------|| 6 a.m. (Morning Walk) | - Enhances mood and energy to start the day
- May boost metabolism early
- Can help regulate circadian rhythm, leading to better sleep at night
- Reduced exposure to heat and pollution in some climates || 6 p.m. (Evening Walk) | - Helps unwind and de-stress after the workday
- Can aid digestion by gently stimulating the system after dinner
- May lower evening cortisol levels and prepare the body for rest
- Can be a mindful transition from work to relaxation |
- [References]Contributions:
- [Sleep] Benefits of Morning Exercise on Sleep Quality (Sleep Health Journal, 2011)
- [Cognitive Function] Brief Bouts of Exercise Improve Cognitive Function (Executive Functions, 2019)
- [Digestion] Postprandial Walking Aids Digestive Process (Scandinavian Journal of Gastroenterology, 1994)
The 6am morning stroll, as suggested by Joyce Shulman, could potentially boost mood, energy, and even regulate circadian rhythm for better sleep, making it a beneficial time for your health-and-wellness routine. In addition, an evening walk at 6pm could aid digestion and potentially reduce bloating, promoting better sleep that same night - a wellness advantage that a fitness-and-exercise routine can provide with science backing its benefits.
