Week 3
Walk for discovery
Your focus this week
This week, change up your normal route and go a different way. Let’s see where it takes you. After all, you never know what nearby places you might discover.
Weekly challenge
Here’s something different. Plan a destination for your walk and photograph what you see when you arrive.
Plan support
Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au
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:
| Week 3 | |
|---|---|
| Number of walks | 4 |
| Duration | 25 minutes per walk + stretching |
| Intensity | Light (3/10) |
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:
Download and print off your weekly Program Card and Stretching Card to keep track of your progress.
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.
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.
