Latest news with #MilicaMcDowell
Mint
31-07-2025
- Health
- Mint
The 6-6-6 walking routine explained: Why it is trending and who it is for
Do not let the name fool you, the viral 6-6-6 walking challenge is less about doom and more about daily discipline. This trending fitness routine has caught fire online for good reason: it is simple, structured, and effective. The idea is to walk briskly for 60 minutes, with a 6-minute warm-up and 6-minute cool-down, ideally at 6 am or 6 pm. No fancy gear. No gym stress. Just movement. For those battling low motivation or workout fatigue, this one is an easy entry point into consistent fitness. 'Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It is low-cost and accessible to most,' Dr Milica McDowell told Healthline. Fitness and health coaches have given a nod to the 6-6-6 challenge because it is manageable. It is all about consistency, which makes it effective, especially for beginners or those aiming to lose weight without going to the gym. Walking at the same time daily for an hour leads to a steady routine. For lasting results, routine always beats rare bursts of effort. Walking is the most underrated yet effective form of exercise. A 2021 study in JAMA Network Open found that walking at least 7,000 steps a day was linked to a 50–70 per cent lower risk of death in middle-aged adults, reports Women's Health. The 6-6-6 challenge naturally helps you reach that 6,000–7,000 step range within an hour. Reportedly, brisk walking keeps your heart rate in the 'Zone 2' range, ideal for burning fat and building endurance without putting stress on your joints. Data from the American College of Sports Medicine also shows that this level of aerobic activity leads to better cardiovascular health, improves insulin response, and boosts mood by easing anxiety and depression. Walking can lead to fat loss, only if attached to a calorie-controlled diet. According to Women's Health, a study on obesity linked morning walks to lower BMI, though results were observational. While some find the routine tough to sustain, others report great energy and focus. Having said that, for long-term success, consistency is the key, and finding a routine that fits your lifestyle. The 6-6-6 walking challenge is beginner-friendly, low-impact, and easy to adapt. No gear needed, just walk. Experts say one can tweak it to suit the schedule and stay consistent. It's a simple routine: 60 minutes of walking with a 6-minute warm-up and cool-down. No, just comfortable shoes and space to walk. Yes, you can split the walk or reduce the days to fit your schedule.
Yahoo
28-07-2025
- Health
- Yahoo
Targeting This Forgotten Muscle In Your Leg Workouts Could Lead To Better Results
There are so many major muscle groups in your legs, it's easy to neglect the small ones—especially your inner thighs. These muscles (a.k.a. your adductors) are responsible for so much. They're the main movers in pulling your leg closer into the body, aid in rotation of the hips, and help stabilize the pelvis. Five different muscles make up this group—the gracilis, obturator externus, adductor brevis, adductor longus, and adductor magnus—physical therapist and exercise physiologist Milica McDowell, DPT, previously told WH. Squatting, running, jumping, and change-of-direction movements all require effort from your adductors. So, giving them a little extra attention now and then could improve the way you move in the gym, on the pickleball court, or even in everyday life. Not to mention, the muscles support the hips and core, so strengthening them means improving overall lower body stability, too, Allison Jackson, CPT, says. It doesn't take much to hit these muscles, either. Our trainers selected a few of our favorites that hammer your inner thighs more than others, so you can really hone in on them. Your move: pick one of the following 4 adductor exercises to incorporate into your leg day routine. Aim for 3 to 4 sets of 8 to 12 reps. Meet the experts: Allison Jackson, CPT, is a personal trainer and founder of Allison Rose Jackson. Milica McDowell, DPT, is a doctor of physical therapy, exercise physiologist, and owner of Clearwater Physical Therapy. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
28-02-2025
- Health
- Yahoo
Walking is great for you. Taking a scenic walk? Even better.
It's hard to ignore the benefits of walking. Getting more steps in throughout your day can improve many health markers, including promoting better sleep, reducing blood pressure and lowering your risk of type 2 diabetes. These health wins happen whether you hit the pavement or the treadmill at the gym. But while it's great to sneak in steps wherever you can get them, there are additional benefits from taking a scenic walk out in nature. Whether you're hiking up a mountain or wandering through the woods, taking your walk outdoors — where you can enjoy the majesty of nature, whatever that looks like in your area — can help improve your mental health and leave you awe-inspired. Here's what to know. Exercise, in general, is important for our health — but spending time walking in nature goes beyond these basic benefits. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. Walking in the great outdoors is more challenging than walking on a flat surface like pavement or a treadmill, Milica McDowell, an exercise physiologist and vice president of operations at Gait Happens, tells Yahoo Life. That's because it 'boosts your stabilizing muscle recruitment, your neuromuscular coordination, your movement planning skills and your muscle and cardiovascular endurance.' When we walk on a hiking trail, sand or a grassy path, it engages more muscles, improving our balance and coordination more effectively than walking on flat surfaces. And the harder we work, the higher our heart rate gets, which can strengthen our lungs and heart. Plus, 'being outdoors helps support our body's natural functions,' Michelle Jungmin Bang, the author of the upcoming book Sun & Ssukgat: The Korean Art of Self-Care, Wellness & Longevity, tells Yahoo Life. 'Evolutionarily speaking, we are programmed to be outdoors while the sun is shining and home in bed when it gets dark at night.' Getting sunlight in the mornings, for example — as you would on a sunrise stroll through the park — can help regulate your circadian rhythm. Your eyes can benefit from spending time outdoors too, Bang says. 'Studies also demonstrate that we should be outside at least two hours per day to offset myopia — the inability to clearly see far-sighted objects — by being able to see into the distance and being exposed to outdoor light,' she explains. Spending time outside also gives you the opportunity to stare at objects that are at least 20 feet in front of you, which can prevent eyestrain. That's something that can be challenging to do when you spend a lot of time inside or staring at a screen. Thanks to modern lifestyles that revolve around work, driving and screen time, the average American spends 93% of their time indoors, which means we are exposed to 'very little microbial diversity,' Bang says. But getting out in nature, she says, allows us to live 'a little dirtier,' which research says can benefit our immune systems. Interacting with the natural environment (dirt, germs, fresh air, etc.) helps us 'train our immune systems to respond appropriately,' she says. Spending time outside also encourages good bacteria to 'grow and flourish' in our bodies, she explains, which can improve our overall health. 'You're going to see things in different dimensions when you go outside,' Dr. Edward Phillips, associate professor of physical medicine and rehabilitation at Harvard Medical School and host of the podcast Food, We Need to Talk, tells Yahoo Life. 'It's only when you look up and are standing under some enormous tree that you understand the majesty of it.' That feeling, Phillips says, is called 'awe' — and experiencing awe, research says, is great for your mental health. Doing so boosts happy chemicals like oxytocin and calms your nervous system, slowing your heart rate and reducing stress. Nature is uniquely good at putting us in that state. Psychotherapist Katie Asmus, the founder of the Somatic Nature Therapy Institute, tells Yahoo Life that the 'dynamic nature of nature' means 'our attention is more free to wander and to be caught by something novel, pleasing, surprising, awe-inducing or touching' than it would in a dense cityscape, where we have to navigate 'other people, traffic and loud noises.' Walking on a treadmill has physiological benefits, she notes, but it 'does not provide the same opportunity for relaxed attention.' Not only is there no scenery to observe, but also our focus is instead directed to screens, whether it's your smartphone or the row of TVs hanging overhead at your gym. Mindfulness is when we intentionally focus on the present moment, paying attention to our thoughts, feelings and surroundings without judgment. A scenic walk is an ideal way to practice mindfulness, as it allows us to immerse ourselves in the sights, sounds and smells of nature, Dr. Rita Gupta, a physician specializing in nature therapy, tells Yahoo Life. While walking in nature, we're able to focus on the 'feel of fresh air, the sounds of birdsong and the sight of trees and sky, [which] can be deeply grounding and emotionally uplifting,' she says. Phillips says that a walk in the woods grounds you by allowing you to 'smell the roses' — sometimes, literally. 'If you go into the woods, you can smell whatever it is that's going on, from the scents of animals to the trees,' he notes. Again, any type of walking is good for you, whether that's doing laps at the local mall or exploring a hiking trail. However, if you're seeking a way to improve your immune system, feel a sense of awe or stay more present in the moment, heading outside and taking the scenic route is the way to go.
