Latest news with #Bomgren
Economic Times
5 days ago
- Health
- Economic Times
What is the viral 6-6-6 walking challenge, and what is this weight-loss trend really doing to you?
iStock A new fitness trend called the 6-6-6 walking challenge involves walking for 60 minutes daily with warm-up and cool-down. Experts say it is easy to remember and accessible to all fitness levels. Studies show walking improves health and reduces mortality risk. It may aid weight loss when combined with diet. (Image: iStock) If you've been anywhere near TikTok or Instagram lately, chances are you've come across a curious fitness routine dubbed the '6-6-6 walking challenge.' No, it's not what it sounds like—it's not satanic, and it's not a gym cult either. In fact, this viral challenge is surprisingly wholesome, aiming to improve physical and mental health by encouraging a structured walking habit. But does it live up to the hype? According to a report in Women's Health, the 6-6-6 challenge involves walking for 60 minutes a day at either 6 a.m. or 6 p.m., beginning with a six-minute warm-up and ending with a six-minute cool-down. It's the latest in a long line of numerical fitness trends—think 12-3-30 or 3-2-8—that simplify workouts into digestible routines. Part of the appeal lies in the ease of remembering the format. Lindsey Bomgren, CPT and founder of Nourish Move Love, told Women's Health that people naturally gravitate toward number-based challenges because they remove guesswork and offer a clear, repeatable formula. 'It's accessible to all fitness levels while still offering tangible health benefits,' she noted. Plus, the challenge encourages consistency—often the missing ingredient in long-term fitness success. While it may seem too simple to be effective, walking has long been backed by research as a powerful tool for overall health. A 2021 JAMA Network Open study found that adults who took at least 7,000 steps a day had up to a 70% lower risk of mortality than those who didn't. Since the 6-6-6 method encourages about an hour of walking (roughly 6,000 to 7,000 steps), it could have meaningful health implications if sustained. As for the specific timing—6 a.m. or 6 p.m.—Bomgren points out it's more about habit-building than magic hours. However, walking post-meal has been shown to regulate blood sugar, aid digestion, and boost heart health. If weight loss is your goal, this trend could help, but it's not a silver bullet. Janet Hamilton, CSCS and owner of Running Strong, notes that while any additional movement can aid in weight loss, it must be paired with dietary adjustments to create a calorie deficit. 'You might see your weight drop gradually over time, but it's not just about the steps,' she says. A 2023 Obesity study even observed that people who worked out early in the day had lower BMIs and smaller waistlines—though it stopped short of proving direct causation. View this post on Instagram A post shared by The Everygirl® (@theeverygirl) Beyond shedding pounds, walking strengthens bones, supports cardiovascular health, and enhances mental well-being. A PLOS One study from 2022 linked brisk walking to improved bone density, while a JAMA study tied higher step counts to reduced mortality. The mental health benefits are equally compelling. A 2024 review in JAMA Network Open found that walking reduced symptoms of depression, and a 2022 analysis in Applied Psychology revealed walking in nature significantly eased anxiety. Though six-minute warm-ups and cool-downs may seem arbitrary, they're right in line with recommendations from the American Heart Association. They help prepare your body for exertion and ease it back into rest, reducing injury risk and aiding recovery. In a sea of fleeting fitness trends, the 6-6-6 walking challenge may actually have staying power. It isn't a magic bullet, but it might be the nudge you need to get moving. Whether you're chasing a healthier heart, a trimmer waistline, or simply a bit of mental clarity—walking just might walk you there.
Time of India
6 days ago
- Health
- Time of India
What is the viral 6-6-6 walking challenge, and what is this weight-loss trend really doing to you?
Why the Hype? The Psychology of Simplicity Walking the Talk: What Science Says Weight Loss and Beyond A Holistic Wellness Boost If you've been anywhere near TikTok or Instagram lately, chances are you've come across a curious fitness routine dubbed the '6-6-6 walking challenge.' No, it's not what it sounds like—it's not satanic, and it's not a gym cult either. In fact, this viral challenge is surprisingly wholesome, aiming to improve physical and mental health by encouraging a structured walking habit. But does it live up to the hype?According to a report in Women's Health, the 6-6-6 challenge involves walking for 60 minutes a day at either 6 a.m. or 6 p.m., beginning with a six-minute warm-up and ending with a six-minute cool-down. It's the latest in a long line of numerical fitness trends—think 12-3-30 or 3-2-8—that simplify workouts into digestible of the appeal lies in the ease of remembering the format. Lindsey Bomgren, CPT and founder of Nourish Move Love, told Women's Health that people naturally gravitate toward number-based challenges because they remove guesswork and offer a clear, repeatable formula. 'It's accessible to all fitness levels while still offering tangible health benefits,' she the challenge encourages consistency—often the missing ingredient in long-term fitness it may seem too simple to be effective, walking has long been backed by research as a powerful tool for overall health. A 2021 JAMA Network Open study found that adults who took at least 7,000 steps a day had up to a 70% lower risk of mortality than those who didn't. Since the 6-6-6 method encourages about an hour of walking (roughly 6,000 to 7,000 steps), it could have meaningful health implications if for the specific timing—6 a.m. or 6 p.m.—Bomgren points out it's more about habit-building than magic hours. However, walking post-meal has been shown to regulate blood sugar, aid digestion, and boost heart weight loss is your goal, this trend could help, but it's not a silver bullet. Janet Hamilton, CSCS and owner of Running Strong , notes that while any additional movement can aid in weight loss, it must be paired with dietary adjustments to create a calorie deficit. 'You might see your weight drop gradually over time, but it's not just about the steps,' she says.A 2023 Obesity study even observed that people who worked out early in the day had lower BMIs and smaller waistlines—though it stopped short of proving direct shedding pounds, walking strengthens bones, supports cardiovascular health, and enhances mental well-being. A PLOS One study from 2022 linked brisk walking to improved bone density, while a JAMA study tied higher step counts to reduced mental health benefits are equally compelling. A 2024 review in JAMA Network Open found that walking reduced symptoms of depression, and a 2022 analysis in Applied Psychology revealed walking in nature significantly eased six-minute warm-ups and cool-downs may seem arbitrary, they're right in line with recommendations from the American Heart Association. They help prepare your body for exertion and ease it back into rest, reducing injury risk and aiding a sea of fleeting fitness trends, the 6-6-6 walking challenge may actually have staying power. It isn't a magic bullet, but it might be the nudge you need to get moving. Whether you're chasing a healthier heart, a trimmer waistline, or simply a bit of mental clarity—walking just might walk you there.
Time of India
09-06-2025
- Health
- Time of India
Stronger core, stronger you! This quick 10-minute routine beats sit-ups and boosts pelvic floor health fast
You don't need a lot of time or equipment to make your core stronger and support your pelvic floor. This 10-minute bodyweight workout works on deep muscles that help with posture, balance, and bladder control. It works quickly and well, and it's made for people of all fitness levels, from beginners to experienced movers. Why should you train your pelvic floor muscles? Lindsay Bomgren's 10-minute workout focuses on the deep core and pelvic floor muscles and only uses bodyweight. The workout has nine easy exercises and built-in breaks. The pelvic floor muscles, which are a part of your core and help with things like balance, posture, and regular bowel, bladder, and sexual function, are the target of this quick exercise, as per a report by Tom's Guide. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched Seeking Alpha Read Now Undo ALSO READ: Living solo isn't cheap: Salary to live comfortably tops $120K in 2 states, here's what it takes in all 50 In just ten minutes, you can strengthen your core and the muscles, all without investing in expensive exercise equipment. Your health and well-being can be enhanced by concentrating on these muscles. Live Events What does this 10-minute exercise entail? Bomgren begins this workout with some breathwork to help you activate your core. There are nine exercises total, with 40 seconds of work and 20 seconds of rest. Bomgren advises kneeling and using your breath to "wrap" your core muscles around you like a "shoelace,' as per a report by Tom's Guide. You will take a 20-second break after finishing this before beginning your first core exercise, the bear crawl hover. One of the numerous plank variations is the forearm plank, which comes next. After that, alternate knee drives and a C-shape hold are used. A full body roll-up, dead bug, hollow rock hold, alternating knee pulls, double leg pulls, C-shaped side-to-side sweeps, and roller boats come next. Bomgren incorporates a variety of dynamic isotonic exercises, such as roller boats and a full-body roll-up, after a mix of isometric core exercises, such as the plank and dead bug. While the latter exercises require movement, the former are static. For instance, when performed consistently and with appropriate breathing techniques, isometric exercises may reduce blood pressure, according to some research. What makes this 10-minute workout different? Improving the urgency, frequency, leakage, fecal urgency, and sexual dysfunction are just a few advantages of strengthening the pelvic floor muscles. Hip and back pain, walking instability, and balance problems can also be caused by a weak pelvic floor. Although pelvic floor exercises have historically only been advised for expectant or new mothers, practically anyone can benefit from them. Who can benefit from these core exercises? Strengthening may help women who are pregnant or recently gave birth, have had abdominal or pelvic surgeries, or have had abdominal or pelvic cancer. However, some people may not require strengthening if they have pelvic floor tension brought on by uncomfortable conditions like endometriosis. Any person who might require exercises should be evaluated to see if they are actually suitable for their needs. FAQs How long does the routine take? Only 10 minutes and no equipment is required for this routine. Can anyone do pelvic floor exercises? Yes! The majority of people benefit, not just postpartum women.
