Golden rules for daily walking to maximize benefits

Dr. Milica McDowell, working in the US, said walking is the most effective form of physical activity.

Walking every day has been shown to reduce the risk of death from all causes, making it a great way to take control of your health.

In particular, there is a golden rule when walking called the "6-6-6" rule, which brings many health benefits, including improving cardiovascular health, reducing stress and increasing mental clarity.

Walking every day has been shown to reduce the risk of death from all causes. Photo: AI

The 6-6-6 Walking Rule: Maximizing the Benefits of Daily Walking

Expert Mike Julom, personal trainer, founder of ThisIsWhyImFit Fitness Center (USA), explains that the 6-6-6 walking workout includes walking for 60 minutes, at 6 am or 6 pm, with 6 minutes of warm-up and 6 minutes of cool-down to aid recovery, according to health news site Healthline .

Start your day with a walk at 6am

6am is a great time to boost your metabolism, get some fresh air and start your day off right. Morning walks are good for your circulation, energize your body and stimulate mental clarity. Plus, starting your day with exercise helps form habits that are the foundation for long-term health. The European Society of Cardiology reports that staying active in the morning can reduce your risk of heart disease and stroke.

Take a relaxing walk at 6pm

A 6pm walk helps calm the mind and relieve stress after a busy day. An evening walk helps you sleep better. It is also the best time to relieve stress.

Walk for 60 minutes to maximize benefits

60 minutes of walking gives the body enough time to reach a state of fat burning, improving cardiovascular health, lung capacity and endurance. Research published in the British Journal of Sports Medicine found that walking at least 60 minutes a day reduces the risk of death from all causes by 40%. So it is best to maintain 60 minutes of walking a day, 5 days a week.

Before starting to walk, you should warm up thoroughly. Photo: AI

Warm up for 6 minutes before walking

Before you start walking, warm up thoroughly. A 6-minute gentle stretch or gentle movement will prepare your muscles and joints, reducing your risk of injury. This short warm-up increases blood flow, raises your body temperature, and prepares your cardiovascular system for a more efficient and enjoyable walk.

Relax after walking for 6 minutes

Cooling down is just as important as exercising. Within 1 minute of brisk walking, you should gradually cool down for 6 minutes to bring your heart rate back to normal, reduce muscle stiffness, and enhance recovery. Stretching for a few minutes will help maintain flexibility and mobility in your body for the next workout, avoiding soreness.

Consistency is the key to success

The 6-6-6 rule emphasizes consistency. Walking for an hour every day, including a warm-up and cool-down, is a sustainable habit that doesn’t require a gym or equipment. It’s a great support for both beginners and seasoned walkers, according to Healthline .

Source: https://thanhnien.vn/nguyen-tac-vang-khi-di-bo-hang-ngay-giup-toi-da-hoa-loi-ich-185250530113142101.htm