Walking Coach: Achieve 10,000 Steps Daily

If you find it hard to meet your daily movement goals or can't make time for regular walks, the 666 walking challenge might be just what you need.
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This trend involves a simple routine:

• A six-minute warm-up
  
  
• A 60-minute walk
  
  
• A six-minute cool-down
  
  

You can choose to do this at 6am or 6pm, depending on what fits your schedule best.

According to walking coach Joyce Shulman, this is an excellent way to enjoy the many physical and mental benefits of walking.

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How long is your ideal workout?

30 min

45 min

60+ min

When Is the Best Time for the 666 Walking Challenge?

You’re free to walk at 6am, 6pm, or even both times if it suits you. However, Shulman highlights some unique advantages of morning walks.

• Improves Circadian Rhythm
  
  

Starting your day with a walk can help regulate your internal body clock, leading to better sleep.

• Builds Exercise Habits
  
  

Shulman explains that early-morning exercisers are generally better at sticking to their routines, so morning walks could help you develop a consistent habit.

Additionally, a morning walk can boost your cognitive function, making it a great way to prepare your mind for the workday.

If your schedule only allows for an evening walk, don’t stress—it has its own benefits.

• Helps Digestion
  
  

Walking in the evening promotes digestion and reduces bloating.

• Encourages Relaxation
  
  

For some people, an evening walk can help improve sleep quality.

Shulman notes that starting and ending your day with a walk is a fantastic way to create balance.

Personally, I find walking both before and after work helps me transition mentally between different parts of my day.

Time spent moving and in nature allows me to reset and shift focus to new tasks with a calm mind.

How Many Steps Will You Cover in 60 Minutes?

Your step count during a 60-minute walk will depend on your stride and pace, so it varies for everyone.

On average, I log around 5,500 to 6,000 steps in an hour, which gets me close to the commonly recommended 10,000-step goal.

Why Are Warm-Ups and Cool-Downs Important?

As part of the challenge, you're encouraged to spend six minutes warming up and another six minutes cooling down.

You can try dynamic stretches or simply walk at a slower, relaxed pace. These periods are crucial for several reasons:

• Improves Flexibility
  
  

Warm-ups and cool-downs help your muscles adjust and make you less prone to injuries.

• Reduces Post-Exercise Soreness
  
  

They lubricate your joints and may ease muscle soreness after exercise.

If you experience significant discomfort after walking, Shulman suggests using a topical pain relief product like Aspercreme for relief.

Although walking is generally a low-intensity activity, these extra moments of preparation and recovery can also mentally prepare you for the workout ahead, turning it into a soothing and purposeful experience.

Source: fitandwell

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.