A healthier you in 2026? It takes only 6 minutes

A pair of viral walking challenges on TikTok is reminding people that exercise doesn’t have to be complicated, expensive or time-consuming to be effective.

What is the 6-6-6 Walking Challenge?

The first version of the challenge encourages participants to walk for six minutes, six times a day, six days a week. In total, that adds up to just under 40 minutes of walking a day, broken into manageable chunks.

Van der Westhuizen says the appeal lies in how achievable it feels. “Six minutes is a bite-sized goal. You can walk around the block during lunch, take a short stroll in the morning, or step away from your desk for a quick loop around the office.”

Because the walking is spread throughout the day, it removes the pressure of having to set aside a long, uninterrupted workout window.

The alternative: one hour, once a day

The second challenge, also branded as a 6-6-6 walk on social media, takes a different approach. Participants walk for 60 minutes at either 6 am or 6 pm, with an additional six minutes allocated for warming up and cooling down.

“This one is more about getting it done in one go,” Van der Westhuizen explains. “For some people, that works better. You’re finished, it’s ticked off, and you move on with your day.”

Health benefits go beyond fitness

Whether broken into short bursts or done in a single session, walking delivers a wide range of physical and mental health benefits.
Van der Westhuizen highlights improved cardiovascular health, stronger bones and muscles, better sleep quality and increased energy levels. Walking also boosts mood by releasing endorphins and can help reduce stress.

Importantly, she says stepping away from work problems for even six minutes can improve clarity and productivity.

“Taking a break doesn’t mean you’re not being productive. You come back calmer, clearer, and better able to solve the problem.”

Walking is for almost everyone – with some caveats

While walking is low-impact and generally safe, Van der Westhuizen stresses that people with underlying health conditions or recent injuries should always seekprofessional advice before starting a new exercise routine.

“If you’re coming out of an injury, speak to your doctor, physio or biokineticist. They’ll guide you on the right pace and duration,” she says, warning against pushing too hard too soon.

Her advice is to start gently and build gradually. “Even if you begin with just six minutes a day for six days a week, that’s a win. You can add time and intensity as your body adapts.”

Making it work on a busy day

For those wondering how to fit six walks into an already packed schedule, Van der Westhuizen suggests being flexible rather than rigid.

Walking after meals, first thing in the morning, or during short work breaks can quickly add up. Alternatively, people can start with one or two six-minute walks a day and increase from there.

“The idea is not to overwhelm yourself with the numbers,” she says. “Set a small, visible goal. If you can see where you’re walking to and back, it suddenly feels doable.”

Walking with awareness

Beyond the physical benefits, Van der Westhuizen encourages what she calls ‘conscious walking’ – being present in the moment rather than rushing or scrolling on a phone.

She says slowing down allows walkers to engage all their senses, from changing views and sounds to smells and the feeling of feet hitting the ground.

“Even a six-minute walk, done mindfully, can give you more mental clarity than rushing through it,” she says. “It’s about pausing, breathing, and focusing on the next step in front of you.”

Van der Westhuizen’s message is simple: start where you are, keep it manageable, and just keep moving.

For more information, listen to Van der Westhuizen using the audio player below: