Weekly Menu

Week 6

Walk for progress

Your focus this week

Walking takes effort, until it doesn’t. In the beginning we might be lugging ourselves around and then one day we don’t feel it at all. The results are our reward. 

Weekly challenge

Are you walking faster, breathing easier? 

So many positive changes in just five weeks.   

Imagine what could happen if you keep going. 

Plan support

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

You've made it to Week 6 of your Personal Walking Plan!

It’s your final week of walking – on this plan, at least! It’s time to finish what you started.


This week, you’ll be upping the number of days and the intensity of your walks if you can. And you can – you’re a regular exerciser now! 

 

Here’s what you’ll be doing in Week 6:

Week 6
Number of walks 5
Duration 30 minutes per walk + stretching
Intensity Moderate (4/10)
Number of strength sessions 2

Stretching exercises


Continue with the same stretching routine from last week – hopefully the stretches are getting easier and you’re enjoying them. 

Strength exercises 

Continue with the same number of sets and reps you completed last week. 

If you’re feeling strong, try adding a couple of extra reps to some of the exercises and record on your program card. 

 

Remember to take at least one rest day in between strength sessions rather than completing them on 2 consecutive days. Your body will thank you! 



Watch our how-to video:

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

Download your Program card Download your Stretching card Download your Strength 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 - Progress

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

If we stick to our goal, it doesn’t take long to create a new habit. Habits can account for nearly half of our behaviours everyday. This makes creating new habits essential to progressing towards our goals.

Eat your way to better health

Making healthy food choices is one of the best things you can do for your heart. Why not try out our dinner plan, with easy-to-follow recipes and heart healthy tips and tricks, to keep you feeling good. 

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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