In a world where fitness is often associated with high intensity, the Japanese approach offers the opposite: rhythm, regularity, and moderation. The 6-6-6 walking method, gaining popularity in Asia and Europe, shows that effective physical activity doesn't necessarily have to be tiring — and can simultaneously reduce stress, maintain mental health, and promote weight loss.
Illustrative photo: "Nasha Niva"
As Well.pl writes, the method's name refers to its simple, yet logically structured approach.
The workout begins with a short warm-up, lasting six minutes, which gradually increases heart rate, preparing the heart and blood vessels for further exertion.
The main part consists of 60 minutes of brisk walking at a steady pace, providing the body with the necessary aerobic activity.
The walk concludes with six minutes of calm movement, helping the body return to physiological balance and reduce tension.
The method is often practiced in the morning or evening — around six o'clock, and the walk itself is repeated six times a week. However, there is no strict time adherence: 6-6-6 can be easily adapted to individual daily routines, which makes it attractive for people with busy schedules.
Essentially, it is a complete physical activity that does not require athletic wear, special equipment, or a dedicated location. Such a walk can be combined with commuting to work, a meeting, or simply returning home.
What Research Says
On average, an hour of brisk walking is about five and a half thousand steps, which is more than half of the minimum daily norm recommended for office workers. At the same time, the body receives an even load without sharp heart rate spikes and excessive pressure on joints. That is why walking is increasingly being considered by scientists as one of the most underestimated forms of physical activity.
Recent studies show that regular walks can slow down the aging process, reduce the risk of hypertension, chronic diseases, and some oncological diseases, as well as improve sleep quality. Researchers pay particular attention to the impact of walking on mental health.
Data analysis indicates that about two and a half hours of brisk walking per week significantly reduce the risk of depression. An hour of movement at a pace of approximately eight kilometers per hour can burn up to six hundred calories. In comparison, half an hour of light running burns an average of 300-350 calories, but with much greater stress on the body.
Why 6-6-6 Suits Modern Lifestyles?
Although many still do not perceive walking as "real" sport, it can become a sustainable habit for those who dislike gyms or intense workouts. The main advantages of the method are flexibility and minimalism. The 6-6-6 method does not promise instant body transformation. Instead, it offers something much more valuable and long-term — stable well-being, better physical shape, and a clearer head in daily life.
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Comments
Движение 8 км/ч это бег!, а не ходьба. И да, если принять, что час бега сжигает 600 кк (килокалорий, а не просто калорий - сразу видно, что писали профессионалы), то полчаса бега, соответственно, сожжёт половину от 600, т.е. 300 кк.