Week 3

Week 3 of your Personal Walking Plan

This week we are keeping the length of the walk the same, but challenging you to find another day to be active.

If the 25 minutes is too hard to find or do on a fourth day, even a 10 minute walk this day would be great. 

Also, we know that life can sometimes get in the way and throw us curveballs. If this sounds familiar and you want to repeat a week, then you do what will work best for you. This is your plan, and we want you to enjoy the process and stay positive. You can do this!

Here’s your Week 3 plan:

Intensity Reminder

Remember that the rating of your effort/intensity is exactly that - YOUR rating of effort! What it takes from you to get to the advised level on any given day will change, and be affected by things such as fatigue, motivation, mood as well as many external factors. Just listen to your body and aim for that 3 out 10 - knowing that might mean a faster or slower pace.   

Stretching exercises

So far, your post-walk stretching routine has been focused on your lower body – after all, it’s your legs that are getting a workout every time you walk. 

This week, we’ll repeat the stretches from weeks 1 and 2 and add in some upper body stretches as well. These new stretches will start preparing you for the strength exercises that will be added to your program in weeks 5 and 6. Check out the new stretches in our how-to video below. 

Remember, do your stretches slowly – avoid bouncing and try to hold each stretch for at least 30 seconds if you can. 

Watch our stretching how-to video: