highlights

• 6-6-6 walking rule It is considered an easy and safe way to stay fit after the age of 50.


• 6-6-6 walking rule is helpful in relieving obesity, arthritis and joint pain.


• 6-6-6 walking rule is a great option for those who do not go to the gym.


• Regular morning and evening walks improve heart health


• Doctors and fitness experts also consider 6-6-6 walking rule to be effective.

Increasing diseases and fitness challenges after the age of 50

As age approaches 50, many types of problems in the body become common. Problems like obesity, arthritis, joint pain, fatigue, blood pressure and sugar become part of life. At this age people often start shying away from going to the gym. Heavy workouts or high intensity exercises can sometimes be harmful. In such a situation, experts believe that regular physical activity is the safest and most effective solution.

In this context these days 6-6-6 walking rule Is becoming increasingly popular. It is not only easy, but is also considered safe for people of all ages.

What is the 6-6-6 walking rule?

6-6-6 walking rule There is a structured walking pattern, in which it is recommended to walk twice a day.

• at 6 am


• at 6 pm

According to this rule, a person has to walk for 60 minutes every day. Many fitness experts also refer to it as interval walking, which includes 6 minutes of fast walking and 6 minutes of walking at a normal or comfortable pace. This is why it is called the 6-6-6 walking rule.

Why is the 6-6-6 walking rule special?

Safe option for older people

6-6-6 walking rule It is considered especially useful for those who suffer from joint problems, arthritis or overweight. This is not a high intensity exercise, so the risk of injury is less.

Improve heart health

By following the 6-6-6 walking rule regularly, the heart rate remains balanced. Walking briskly for 6 minutes improves heart function and improves blood circulation.

Helpful in reducing obesity

Physical activity burns calories faster. 6-6-6 walking rule By adopting it daily, weight gradually starts getting controlled and helps in reducing belly fat.

Why is 6-6-6 walking rule safe for every age?

According to fitness experts, 6-6-6 walking rule Safe for people of all ages. Especially people aged 40, 50 or above can adopt it without any fear. It increases the stamina of the body and gradually improves the fitness level.

Walking briskly for 6 minutes at a time does not tire the body much, but it is enough to show improvement in heart health and muscle strength.

The right way to follow the 6-6-6 walking rule

Start with warm-up

Although 6-6-6 walking rule While not a high-intense workout, warm-up is still important.

• Start with a light 5-minute walk


• This activates muscles and joints

Take care of timing and speed

Use a timer or fitness watch to track your 6-minute walking and 6-minute rest intervals.

• Keep shoulders relaxed while walking fast


• swing your arms naturally


• keep body posture straight

Don’t forget to cool down

After completing all the intervals of 6-6-6 walking rule, do a cool down of 5 minutes.

• walk slowly


• do light stretching
  This gives relaxation to the muscles and reduces the possibility of pain.

What do experts say on the 6-6-6 walking rule?

Fitness and health experts believe that 6-6-6 walking rule Ideal for those who cannot go to the gym or want to avoid heavy exercise. Regular walking not only controls weight but also reduces mental stress. Morning and evening walks have also been shown to improve sleep quality.

Importance of 6-6-6 walking rule in changing lifestyle

In today’s busy life, people are unable to find time for themselves. In such 6-6-6 walking rule There is a fitness formula which can be easily adopted in park, road, terrace or any open space. It does not require any expensive equipment or gym membership.