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, we’ll be increasing the number of walks to 4. You’ll be aiming for a total of 20 minutes per walk – but take note: if you’re pressed for time, you can break this up into 2 x 10-minute sessions if you need to. 


Taking a 20-minute walk every day is like giving your body a gift. It does wonders for your heart, helps you feel happier and less stressed, keeps your weight in check, and even makes your joints happy. Plus, it's like a natural elixir for better sleep and reduces the chances of chronic diseases.
 
So, go ahead and lace up those sneakers – your body and mind will thank you!

 

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

Week 2
Number of walks 4
Duration 20 minutes per walk + stretching
Intensity Moderate (4/10)

Stretching exercises


While it’s best to stretch immediately after your walk, it’s okay to do it later if you’re pressed for time. Have a think about when you can fit it in – you could take a break in the middle of the day or wait until a quieter time in the evening. 

 

Continue with the same stretching routine from last week. Need a refresher on the 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 Home Cooking

Cooking at home can at times feel overwhelming - so many options and so little time! At the Heart Foundation, we have got some great tips and tricks to share with you to help make home cooking not only healthier, but cost-effective and easier to manage in your everyday lives too!

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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