The 6-6-6 Walking Trend Makes Cardio Easier Than Ever

Walking might just be the perfect exercise. Whether your aim is to get 10,000 steps, improve digestion after a meal, or simply let your mind unwind as you stroll around the park, the health benefits of walking are undeniable—and all it requires is a comfy pair of shoes.

Recently, Japanese walking, a version of high intensity interval walking, has become a favorite among wellness seekers looking to amp up their walks without experiencing the impact of running. Now, a new version offers a more structured approach with an easy-to-follow daily protocol: 6-6-6 walking.

What is 6-6-6 walking?

Born in the wake of other Japanese fitness trends, this new walking method features a similar sense of discipline and minimalism. The name may sound mysterious, but it really just alludes to its format, which is based entirely on the number six: There’s a six-minute warm-up followed by a brisk 60-minute walk that’s then followed with an easy six-minute cool-down. Strict adherents sometimes add another twist: performing the sequence at either 6 a.m. or 6 p.m., six times a week.

But why the number six? Well, not only is it catchy and easy to remember, but proponents say that the numbers align well with optimum exercise protocol: the six minute warm-up provides just the right cardio boost to get the heart pumping, the 60-minute block of brisk walking aligns with the body’s daily aerobic needs, and the six minute cool-down allows for the body to return back to a relaxed state. The key, of course, is to follow this rhythm: do the warm-up at an easy pace that never tips into insurmountable effort and be sure to end the walk by decelerating into a comfy pace. (For those who want to make 6-6-6 walking a regular part of their fitness routines, the recommended 6 a.m. or 6 p.m. times help provide an easy window of opportunity—either before the day gets hectic or as a way to close out the work day.)

But the 6-6-6 structure is also appealing because you don’t have to stick to the crack of dawn or wait until sunset to fit it in—it’s actually pretty easy to do any time of the day. If you’ve got an hour-ish to spare, you can 6-6-6 walk your way anywhere: to the office, home, or to your lunch date. Best of all, 60 minutes of walking briskly usually ends up being around 5,500 steps, which is more than half the oft-touted target of 10,000 steps per day.

What are the benefits of 6-6-6 walking?

Generally speaking, walking is the one of the best forms of exercise you can get. A study published in 2023 by Hungarian researchers notes that “walking can be an effective anti-aging strategy (…) reducing the risk of age-related chronic diseases such as hypertension and cancer. Walking also improves pain and function in musculoskeletal disorders, promotes sleep and mental health, and increases resilience.” In fact, according to another study, doing the “equivalent to 2.5 hours per week of brisk walking lowers risk of depression, compared with adults reporting no physical activity.”