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Weekly Menu

Week 2

Walk for breath

Your focus this week

Focus on ‘being in the moment’ during your walks this week. Use it as a time to clear your head.     

Weekly challenge

Awe creates a sense of wonder and maybe your walk can take you there. Try an ‘awe walk’ this week. Just focus on your breathing and the world around you, noticing every small detail. 

Plan support

Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au

It's Week 2 of your Personal Walking Plan

This week, let’s stick to 3 walks and 3 out of 10 intensity. The only change we’ll make is increasing the duration of each walk by 5 minutes – remember, slow and steady wins the race. 


 If this still feels too much too soon, remember to slow down and choose flat routes.


 If you found last weeks walks quite easy, remember we are building habits and we will increase the days and intensity as we reach Week 6. Trust the process ;-). Habits are formed through repetition and the best way to build up repetition is to make it VERY achievable. You've got this!

 

Here’s what you’ll be doing in Week 2:

Week 2
Number of walks 3
Duration 25 minutes per walk + stretching
Intensity Light (3/10)

Stretching exercises


Like last week, you’ll be stretching at the end of each walk. While you’re stretching, think about how your muscles feel. Do they feel tight? Can you feel them relaxing and lengthening as you stretch? Try to perform each stretch 2–3 times, or more if you need to – every time you breathe out, try to move a little further into the stretch. Listen to your body as you go. 


If you haven't stretched in the past, this may feel like a lot of stretching! But don't fear, it does get easier and will become second nature. You may find that your body naturally wants to stretch after each walk as it remembers how good it felt. 

 

Need a refresher on the stretching exercises? Here’s our how-to video again:

Download and print off your weekly Program Card and Stretch Card to keep track of your progress. 


Download your Program card Download your Stretching card

Remember, if you experience any chest pain, have difficulty breathing or become unwell during any physical activity, stop and seek advice from your doctor or health care team. 

Your weekly focus: Breathing

We have crafted a weekly blog to help you focus on a goal every time you walk.

When in a state of awe, we feel the presence of something larger than ourselves and for that moment in time, our worries cease to matter.


For most people, it’s almost second nature for our legs to be moving while our attention is elsewhere. We might never really appreciate the simple pleasure of walking.

Healthy Eating Plate

How much you eat is another important part of eating well for your heart. There are some foods we are eating too much of and some foods we do not eat enough of, and in general, the size of our meals has grown over time. The amount you should eat depends on many factors, including the type of food served. Use a plate with healthy proportions from different food groups as shown here.

Share your walks with us

Join our Facebook group and upload a selfie during your walk. Let us know what you're listening to, how the program's going, what you love most about walking. 

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