So...I did not make my June walking goal (and I didn't make May's goal either!! C'mon man, get it together). I'm a week late for the first of the month challenge but it is what it is. I'm going to repeat June's challenge and see if this month goes better than last. Here's the June post:
I just read about the 6-6-6 challenge and I'm going to give that a go. Here's some info I found:
“The 6-6-6 walking workout is a trending routine that involves walking for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down built in,” explained Matt Dustin, an NASM corrective exercise specialist and certified Precision Nutrition coach at Garage Gym Reviews. “The idea is to make walking part of your daily rhythm while giving your body time to ease into and out of the effort.” During a brisk, 60-minute walk, you can log around 5,500 steps, getting you more than halfway to the gold-standard goal of 10,000 steps per day.
Whether on a walking pad, your favorite hiking trail, or your go-to neighborhood loop, there are no rules or guidelines on how you carry out the workout other than the time of day and a timed warm-up and cool-down. While 6 a.m. or 6 p.m. may sound too early or late—depending on whether you’re a night owl or an early bird—the time options are intended to lower the chances of procrastination and allow you to fit it around your busy schedule.
As for the warm-up and cool-down, Dustin recommends not overthinking it. To loosen up your body, mobility exercises like arm circles and leg swings (stand sideways next to a wall, holding onto it for balance with your hand closest to it, and swing the opposite leg forward and back like a pendulum) will do the trick, while the cool-down can look like post-workout stretches to help your hamstring, calf, and quad muscles recover.
VERDICT:
If you want to build consistency and give your physical and mental health a reliable pick-me-up without needing equipment or a gym, the 6-6-6 workout checks out. “Walking is one of the most sustainable forms of exercise, and this version helps you structure it into your daily life in a simple but effective way,” Dustin said. That said, since the Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity aerobic activity along with a minimum of two days of muscle-strengthening exercises every week, it’s best to incorporate some weight lifting two to three times per week to round out the 6-6-6 routine. Better yet, make it a habit stack and try weighted walks.
If you don’t have a full 60 minutes to commit, break it up however you can (think: two 30-minute walks or six 10-minute strides). As with any workout, for the 6-6-6 challenge to be worthwhile, it has to be realistic, consistent, and sustainable for you. The moment it becomes a stressor rather than something that fills your cup, you’ve lost the purpose, and you’re not going to maintain it long-term. 6-6-6 walking challenge or not, prioritize joy and put your best foot forward.
info found here
I get up early in the morning but I don't see myself consistently walking at 6 am, so my plan will probably look more like 7-6-6. I'm thinking I'll walk 4 days a week, and 2 days of cross training and weights, 1 rest (or easy) day.
7.7.24: 🔥 week 27
7.7.23: MSTI: famous chicken breast rolls
7.7.22: V8 soup
