Why is a lot being spoken about walking?

Walking enhances cardiovascular fitness, muscles, and weight management as well as improves mental well-being. It elevates mood, reduces stress, and increases energy levels; therefore, it is an easy, low-impact exercise in the long term.
Walking, it is said, is recommended for everyone every day for better health since it enhances heart function, muscle strength, aids digestion, and improves mental clarity.

Visible ways your body responds to daily walking

Apart from healing the body internally, there are certain visible changes one notices after incorporating daily walk into the routine. Here are a few changes your body undergoes when you engage in this low impact exercise consistently.

Good posture
Regularly walking will make a difference in your posture. Walking every day strengthens the muscles of your back and core, thereby improving posture. You’ll stand straighter better aligned, with less back pain, and you’ll feel more confident in your body as it begins to carry itself more normally and elegantly over time.

You will lose weight
A small and visible change in weight will be noticed when you walk daily. Walking burns calories, aiding in weight loss or maintenance. Consistent walking helps tone muscles, reduces fat accumulation, and can make your body appear leaner and more defined, especially in areas like legs, hips, and abdomen.

Toned legs
Walking is more impactful in the lower body. Frequent walking strengthens leg muscles, particularly calves, hamstrings, and thighs. Over time, you’ll notice more defined and shapely legs, as well as improved endurance, making everyday physical activities feel easier and more effortless.
Skin glows
Walking boosts blood circulation, delivering oxygen and nutrients to your skin. This enhances its natural glow, reduces dullness, and helps in flushing out toxins, giving your face a healthier and fresher appearance.
Belly fat reduces
Regular walking reduces a bulging tummy. Consistent walking, especially briskly, burns stored fat, gradually reducing belly fat. Over weeks, you’ll notice a trimmer waistline and better core strength, contributing to improved overall fitness and body aesthetics.

A firmer physique
Regular walking works out various muscle groups, slowly sculpting your body. Arms, legs, and even your core show increased definition, giving your physique a firmer and fitter look, reflecting your consistent efforts.
Energized appearance
Walking invigorates your body, combating fatigue. Increased energy levels are visible in your brighter eyes, alert expression, and overall vitality, making you appear more active, enthusiastic, and youthful.
Balances the overall look of the body
Walking improves balance and muscle engagement, resulting in a better distribution of body weight. This way, you end up looking more balanced and proportional over time due to better bodily proportions.
Betters stamina
As you walk daily, your endurance visibly improves. Tasks like climbing stairs or carrying groceries become easier, and you’ll notice yourself breathing more easily and appearing more composed during physical activities.
Increases flexibility
Daily walking loosens stiff joints and muscles, promoting flexibility. With time, your movements will appear smoother and will be less imprinted with stiffness or discomfort signatures during regular everyday activities.

Walking is one of the easiest and most effective forms of exercise, and the “6-6-6 walking rule” has gained popularity for its simplicity and flexibility. This walking rule encourages a structured yet manageable approach to incorporating physical activity into your daily routine, aiming for walking at 6 AM and 6 PM for 60 minutes with a 6-minute warm-up and cool-down. This plan is not only achievable but is also designed to help establish a long-term walking habit while delivering big health benefits.
Early morning and evening walks go with the rhythm of the day, giving you so many benefits. At 6 AM, the fresh air and serene environment energize you for the day ahead. Walking at 6 PM gives the opportunity to unwind from work or day-to-day affairs, which helps manage stress. The additional 6 minutes for warm-up and cool-down allow the body to seamlessly transition into and out of exercise, thus lessening the potential for injury and increasing its ability to recover.

How to incorporate this walking routine into your daily life?

Wake up a little earlier to dedicate time for the morning walk without rushing. Plan your evening walk after wrapping up work or before dinner for better digestion and relaxation. Choose breathable, weather-appropriate clothing to make the walks enjoyable in any season.

The 6am morning walk

The morning session is a great way to get your day started and running. Start with a 6-minute warm-up walk, with light stretches to loosen up your muscles, and then pick up the pace to get some nice quick miles in for the next 54 minutes. End with a 6-minute cool-down, ideally gentler walking and some stretches to crack out your calf muscles, hamstrings, and shoulders.

Morning walks bring other benefits like increasing metabolism, improving the level of focus, and helping one set the right tone for the day. If not enough time, abbreviate it, keeping the warm-up and cool-down essentials intact.

The 6pm evening walk

Your evening walk serves as a time to unwind and reflect on the day. After a 6-minute warm-up, walk briskly to relieve the tension built up from work or household responsibilities. Keep the pace consistent for 54 minutes, ensuring you’re engaging your core and maintaining good posture. End with a 6-minute cool-down, focusing on deep breathing and relaxation.

Evening walks can improve digestion, enhance sleep quality, and provide a peaceful transition from the day’s hustle to a restful evening. Make this session a family or social activity to add a fun element.

Warm up and cool down sessions

The 6-minute warm-up helps prepare your muscles, gradually increasing your heart rate and preventing sudden strain. Dynamic stretches like leg swings, arm circles, or gentle lunges are effective options.
The 6-minute cool-down helps your heart rate return to normal and reduces stiffness. Focus on slow, deep breathing, and static stretches for the legs, back, and arms. This recovery time is essential for long-term consistency.

Health benefits to look forward to