With just a pair of sneakers and 60 minutes a day, this viral 6-6-6 walking challenge proves that something as simple as walking could be the most effective health hack yet.
It sounds almost too good to be true: with a simple walking routine, you can lower your blood sugar, boost fat burning, and improve your fitness. On TikTok and Instagram, the “6-6-6 walking challenge” has gone viral. But what does science really say?
What exactly is the 6-6-6 walking challenge?
The challenge is simple: a 60-minute walk at a fixed time of day (6 a.m. or 6 p.m.), including a short 6-minute warm-up and cool-down. The idea is that by planning the routine carefully, you’ll be more likely to stick with it and achieve greater health benefits.
However, scientists agree that the numbers are more of a trendy hook than solid science. There’s no official research supporting this exact formula. What is true: regular brisk walking has been proven to benefit your heart, weight, and mood.
The power of mini-walks after eating
What science is enthusiastic about is short walks after a meal. Research shows that even 2 to 10 minutes of gentle movement right after eating can smooth out blood sugar spikes. That’s not only helpful for people with diabetes or insulin resistance but also for anyone who wants to avoid post-meal energy dips.
One study found that a 10-minute walk immediately after a meal was more effective at stabilising blood sugar than the same walk half an hour later. It seems timing is just as important as duration.
Why walking is so underrated
We often think that only running or HIIT are real calorie-burners, but brisk walking has unique advantages:
Less strain on joints than intense exercise.
High fat burning at a pace where you can still just about talk.
Stress-reducing and improves sleep quality.
Accessible: no expensive gear needed, just good shoes.
According to the Mayo Clinic, one hour of brisk walking (5–6 km/h) burns about 240 to 300 calories, depending on your weight and pace.
Read also: Rucking: The fitness trend that’s taking walking to the next level
How to get started yourself
Choose what suits you: one long walk per day or short post-meal walks. Both have value.
Make it social: walk after meals with your partner or a friend – instant quality time.
Listen to your body: a conversational pace is ideal. If you’re gasping after a few minutes, you’re going too fast.
Consistency is key: better to do 20 minutes every day than two hours once a week.
Walking remains valuable
The “6-6-6 challenge” may be a TikTok fad, but its core is valuable: walking works precisely because it’s accessible and sustainable. Whether you opt for an hour-long power walk or a few mini-walks after a meal, you’ll be doing your body a huge favour. Think of it as a small luxury you can treat yourself to every day: fresh air, a clear head, and a stronger body.
Read more: Yoga-walking: A gentle practice for body and mind
This article was originally published by the Marie Claire Editorial Team on the Marie Claire Netherlands website.
