We talk to PT and Women’s Health Expert, Rachael Sacerdoti to find out what’s really behind the 6-6-6 walking trend…
What’s your take on the 6‑6‑6 walking challenge? Is this kind of structure (6 min warm-up, 60 min brisk walk, 6 min cool-down) realistic and beneficial for most people?
I absolutely love this trend because it addresses one of the biggest barriers I see with my clients – overthinking fitness. The 6-6-6 format is brilliant in its simplicity: it’s memorable, accessible, and builds proper exercise habits from day one. Most people skip warm-ups and cool-downs, but this structure makes them non-negotiable parts of the routine. The 72-minute total commitment feels manageable rather than overwhelming, which is important for long-term adherence.
What makes it realistic is that it meets people where they are. A complete beginner can start with a gentle 60-minute walk, while someone more advanced can make that middle section quite challenging. The structure scales beautifully with your fitness level, and that’s exactly what sustainable fitness should do. My only caveat is that 60 minutes might be ambitious for true beginners, so I’d suggest starting with 6-20-6 and building up gradually.
How effective is brisk walking as a fitness tool compared to running or other cardio workouts?
Brisk walking is criminally underrated, and I’m thrilled to see it getting the recognition it deserves. While running burns more calories per minute, walking has some significant advantages that make it superior for many people. First, it’s incredibly joint-friendly, meaning you can walk daily without the recovery demands of running. Second, it’s sustainable long-term; I have 65-year-old clients who’ve been walking consistently for decades, but very few who’ve been running that long.
The fat-burning benefits are particularly impressive. Walking in Zone 2 trains your body to become efficient at using fat as fuel, whereas higher-intensity exercise relies more heavily on carbohydrates. For weight management and metabolic health, this fat-burning adaptation is gold. Plus, walking has a much lower injury risk, making it accessible to people with joint issues, those returning from injury, or anyone who finds running intimidating.”
What are the physiological benefits of walking in Zone 2 heart rate?
Zone 2 is that sweet spot where you’re working at about 60-70% of your maximum heart rate where you should be able to hold a conversation but feel like you’re definitely exercising. Physiologically, this intensity maximises several adaptations. Your mitochondria (the powerhouses of your cells) become more numerous and efficient, essentially upgrading your body’s energy production system. Zone 2 training also improves your aerobic base, which supports everything else you do. It enhances fat oxidation, meaning your body becomes better at burning fat for fuel rather than relying on carbohydrates. This has profound implications for weight management and metabolic health. Additionally, it strengthens your heart’s ability to pump blood efficiently and improves circulation throughout your body.
Why is Zone 2 being talked about so much right now?
Zone 2 has exploded in popularity because we’re finally understanding that more intense doesn’t always mean better. For decades, fitness culture pushed the ‘no pain, no gain’ mentality, but research is showing that moderate-intensity exercise provides incredible benefits with much lower stress on the body. The longevity research is also rather compelling with many studies showing that those who maintain good aerobic capacity in Zone 2 live longer, healthier lives. We’re also seeing how Zone 2 training supports cognitive function, mood regulation, and immune system health without adding to our stress load. It’s the antidote to our ‘go harder or go home’ culture.
How important are consistency and daily movement versus more intense workouts done less frequently?
This is where I see the biggest mindset shift needed in fitness. Consistency absolutely trumps intensity for long-term health and fitness goals. I’d rather have a client walk 30 minutes every day than do two brutal HIIT sessions per week and nothing else. Daily movement creates a habit loop that becomes automatic, while sporadic intense workouts remain a constant battle against motivation.
The physiological benefits of consistent movement compound over time. Your cardiovascular system adapts, your metabolism improves, your mood stabilises, and your energy levels increase. Intense workouts are still great and definitely have their place, but they should complement a foundation of regular movement, not replace it. The 6-6-6 challenge is brilliant because it makes daily movement the priority.
Could this type of challenge help people reduce sedentary behavior or improve mood and mental health?
Walking is one of the most underutilised mental health tools we have. The combination of gentle movement, fresh air, and the rhythmic nature of walking has profound effects on stress hormones, mood neurotransmitters, and cognitive function. I’ve seen clients resolve anxiety issues, improve sleep quality, and boost creativity simply by establishing a consistent walking routine.
For reducing sedentary behaviour, the 6-6-6 challenge can be transformational. It breaks up the day, forces you away from screens, and creates natural energy breaks. Many of my clients find that their daily walk becomes sacred time for them to process thoughts, listen to podcasts, or simply be present. It’s moving meditation that happens to also burn calories and strengthen your heart.
Would you recommend pairing the 6‑6‑6 challenge with strength training or mobility work for balanced fitness?
Absolutely! The 6-6-6 challenge should be part of a complete fitness approach, not a standalone solution. I recommend pairing it with strength training at least three times per week to maintain and build muscle mass, which walking alone cannot do adequately. The beauty is that walking actually enhances recovery from strength training by increasing blood flow and reducing muscle stiffness so it is perfect for in between days.
Mobility work is equally important as all that walking can create tightness in your hip flexors, calves, and IT bands. I suggest 10-15 minutes of targeted stretching after every walk, focusing on your lower body. Combining all aspects creates a comprehensive approach to health and fitness that’s sustainable for life.
Are there any downsides or risks with this approach, especially for people with joint issues, fatigue, or busy schedules?
While the 6-6-6 challenge is generally safe, there are some considerations. For people with existing joint issues, 60 minutes of daily walking might initially cause discomfort, so I would recommend starting with shorter durations and building up gradually. Proper footwear is also a must, so invest in a pair of quality walking shoes to help prevent a host of problems.
For those with chronic fatigue or busy schedules, 72 minutes daily might feel overwhelming initially. I suggest starting with a modified version (perhaps 6-30-6 or even 6-20-6) and building up. The goal is consistency, not perfection. It’s better to walk 30 minutes daily for months than to attempt 60 minutes and burn out after two weeks.
One often-overlooked risk is doing the same route at the same pace every day which can lead to overuse injuries and mental boredom. I encourage clients to vary their routes, include some hills, and occasionally adjust their pace within that Zone 2 range.
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