What is the 6-6-6 walking challenge?

What is the 6-6-6 walking challenge?

The 6-6-6 walking challenge isn’t really a challenge in the strictest sense - in fact, its goal is to make exercise feel less challenging over time. The focus is on boosting your stamina and building consistency in your fitness routine to establish healthy habits that support your long-term wellbeing.

Dr Golan Nissim, a chiropractic doctor specialising in Sports Medicine and Rehabilitation, based in Hollywood, USA says that the main health benefit of the 6-6-6 walking challenge is its ability to help you build a consistent movement habit that meets - or even exceeds - the recommended guidelines for moderate aerobic activity.

Dr Elizabeth Lumpkin, Clinical Advisor, Southeast Addiction Tennessee, Nashville, USA says that the low-impact nature of this exercise can enhance your physical health in several ways.

These include:

• Improving cardiovascular health by strengthening your heart and lungs.

• Lowering blood pressure and boosting your circulation.

• Maintaining joint flexibility and mobility.

Lumpkin adds that daily walks - especially outdoors - reduce stress hormones, improve mood, and may help with anxiety or mild depression.

"Walking 6 kilometres also burns a significant amount of calories," she says. "Over a 6-week period, this can contribute to weight control, or loss, when paired with healthy eating."

Is the 6-6-6 walking challenge good for older people?

If you’re an older adult - typically someone over 65 - you might wonder whether starting a new fitness journey, such as the 6-6-6 walking challenge, is a safe choice for you. Generally, if you’re in good health, our experts agree that its low-impact nature makes it a safe and accessible way to get moving.

Lumpkin advises that if you have a long-term condition such as heart disease, diabetes, arthritis, or chronic obstructive pulmonary disease (COPD), you should talk to your doctor or healthcare provider before starting.

"Since the challenge only involves walking, it is easy to adjust to your fitness levels, mobility, and stamina without losing its benefits," she says. "The focus should be consistency and enjoyment - distance, pace, and frequency should be customised with that in mind."

How to start the 6-6-6 walking challenge

As long as you don’t have any of the health concerns noted above, the only equipment you need to get started on the 6-6-6 walking challenge is a reliable pair of walking shoes.

Put your safety first

Before you begin, plan ahead to reduce your chance of injury, joint strain, and environmental hazards. Lumpkin advises starting gradually, wearing supportive shoes, warming up beforehand, and stretching afterwards.

Both Lumpkin and Nissim recommend choosing safe walking routes that are well-lit, even, and free of obstacles.

Nissim adds that recovery is just as important. After each walking session, be sure to do gentle stretches for your calves and hips, and consider using a foam roller or massage gun on your hips, calves, and the bottoms of your feet.

Start small

As with any new exercise routine, it’s important to pace yourself and avoid pushing your limits too far or too soon.

When starting the 6-6-6 walking challenge, Nissim recommends using the 'talk test' - walking at a moderate pace that allows you to speak easily in full sentences.

He explains that if your breathing starts to feel difficult, slow down until you can comfortably talk again.

Eat well and stay hydrated

Your diet plays a key role in keeping you motivated, sustaining your stamina, and supporting overall health while you walk.

Nissim recommends having a light snack around an hour before each session, followed afterwards by a balanced meal rich in protein, vegetables, and low-glycaemic carbohydrates.

He also emphasises the importance of hydration.

"Drink plenty of water before your walk, sip during longer sessions, and rehydrate afterwards to replace fluids lost during exercise," he says. “Adding electrolytes to your water can help reduce cramping and support recovery."

Overall, the 6-6-6 walking challenge stands out as one of the more accessible viral fitness trends. It’s manageable for most people with a bit of time and commitment, and most experts agree it’s a safe, approachable way to increase your activity levels without feeling overwhelmed. This means you're more likely to stick with it in the long run.