P. Sze 
This Walking Trend Could Help You Burn Fat and Boost Heart Health—But There’s a Smarter Way to Do It
Finding time for fitness can feel overwhelming, especially for busy women juggling careers, kids, and health concerns. The latest viral routine—the 6-6-6 Walking Challenge—claims to make it easier. But is this trendy walking formula really the key to weight loss and heart health?
More importantly, how can you maximize its effects with minimal time and effort?
Let’s break down the research, then explore how Traditional Chinese Medicine (TCM) can supercharge your results with three powerful acupressure points.
What Is the 6-6-6 Walking Challenge?
The 6-6-6 Walking Challenge is a fitness trend gaining traction online. Its structure is simple:
- Walk for 60 minutes
- Six days a week
- At 6 a.m. or 6 p.m.
- Include a 6-minute warm-up and cooldown
Supporters of the challenge say it promotes weight loss, improves cardiovascular health, and reduces stress. Its appeal lies in the simplicity and built-in structure—offering an easy-to-remember routine to build consistency.
Why the 6-6-6 Method Is Getting Attention
Walking has long been recognized as a low-impact, high-reward form of exercise. The structure of the 6-6-6 Challenge encourages both frequency and duration, which are two of the biggest predictors of health benefits from walking.
Here’s what the science says:
- Weight Loss: Walking briskly for 60 minutes can burn 300–400 calories, depending on speed and body weight.
- Heart Health: A 2018 meta-analysis in Circulation found that walking 30 minutes daily reduces cardiovascular disease risk by 19%—suggesting 60 minutes may offer even more protection.
- Blood Sugar Control: A consistent walking routine helps lower fasting blood glucose and improve insulin sensitivity.
- Mental Health: A 2021 review in Frontiers in Psychology confirmed that walking outdoors significantly lowers anxiety and enhances mood.
Is the Time of Day Really That Important?
The “6 a.m. or 6 p.m.” guideline in this challenge may seem oddly specific, but there’s some logic behind it.
- Morning walks (6 a.m.) can enhance fat-burning in a fasted state, improve focus, and align your circadian rhythm.
- Evening walks (6 p.m.) can relieve stress after a long day and help regulate post-dinner blood sugar spikes.
However, experts agree: The best time to walk is when you can stick with it consistently. If 60 minutes feels like too much at once, you can start smaller and gradually increase your duration.
How Experts View the 6-6-6 Walking Routine
Health and fitness professionals widely support the foundational aspects of the 6-6-6 walking routine, even if the specific formula isn’t rooted in clinical trials.
Key expert insights:
- Walking for 60 minutes a day, six days per week, goes beyond the CDC’s minimum recommendation of 150 minutes of moderate activity per week.
- A structured routine can help people build habits and stay motivated, especially when paired with a consistent schedule like early mornings or evenings.
- That said, flexibility is important. If 30–45 minutes works better for your schedule or fitness level, you’re still getting significant benefits.
- Including a 6-minute warm-up and cooldown can help reduce muscle stiffness and prevent injury, especially for those walking on hard surfaces or longer distances.
Methodology Behind the Trend
The original article by Health.com bases its claims not on a single clinical study of the 6-6-6 method, but rather on general walking research and expert opinions. It draws from:
- Meta-analyses of walking and chronic disease prevention
- Research on physical activity and metabolic health
- The psychological benefits of movement in outdoor environments
This means while the exact formula isn’t evidence-based, the components of the routine are supported by well-established science.
TCM Meets Walking: 5 Acupressure Points to Enhance Weight Loss and Heart Health
Walking is powerful on its own—but pairing it with TCM acupressure enhances its effects, especially when your goal is weight loss, hormonal balance, or increased energy. These three acupressure points are perfect for women using the 6-6-6 method to support long-term wellness.
1. GB 26 – Dai Mai (Girdling Vessel)
- Location: Just below the end of the 11th rib, level with the navel on the side of the body.
- Benefits: Helps regulate abdominal fat, tightens the waistline, and supports hormonal balance. Particularly useful for belly fat and midsection stagnation.
- How to use: Apply firm pressure with your thumb or knuckle before your walk to stimulate core energy and support fat metabolism.
2. Ren 4 – Guan Yuan (Origin Pass)
- Location: On the lower abdomen, about 4 finger-widths below the belly button.
- Benefits: Strengthens kidney and reproductive qi, boosts energy, and supports metabolism. Excellent for those feeling cold, depleted, or hormonally imbalanced.
- How to use: Gently press with deep breathing before or after your walk to restore balance and build long-term stamina.
3. SP 6 – Sanyinjiao (Three Yin Intersection)
- Location: 4 finger-widths above the inner ankle bone, just behind the shin.
- Benefits: Harmonizes the spleen, liver, and kidney meridians—making it excellent for digestion, fluid balance, and weight regulation.
- How to use: Press gently in a circular motion after walking to support digestion and reduce bloating.
Want More Acupressure for Weight Loss?
Explore our full guide to the 10 best acupressure points for weight loss to discover more techniques that align with TCM’s holistic approach to fat-burning and energy balance.
How to Add Acupressure to Your Walking Routine
You don’t need to overcomplicate it. Here’s a simple way to start:
- Before your walk: Stimulate GB 26, ST 36, and Ren 4 to boost metabolism and energy.
- After your walk: Apply pressure to SP 6 and PC 6 to calm the body and support digestion and heart recovery.
- Consistency: Just 30–60 seconds per point, once or twice a day, is enough to start noticing effects.
Final Thoughts
The 6-6-6 Walking Challenge is more than just a trend—it’s a reminder that consistent, intentional movement is powerful medicine. By pairing it with carefully selected TCM acupressure points, you can turn your daily walk into a full-body reset ritual that supports your metabolism, hormones, and heart.
Don’t worry about being perfect. In both walking and TCM, progress is better than perfection. Start where you are, stay consistent, and let your body do what it’s built to do—heal, balance, and thrive.
Try our Anti-Aging Gua Sha Tool designed to bring out your skin’s natural glow.
Best Gua Sha Product- Anti-Aging: The tool is designed to target 11 specific aging signs such as wrinkles and sagging skin. By following the 7-step routine, users can improve skin firmness and reduce fine lines naturally.
- Enhances Skincare Routine: It works effectively with serums and lotions, boosting absorption and efficacy of skincare products.
- Visible Skin Improvement: Users can expect a smoother complexion, reduced puffiness, and a more youthful appearance.
