Weekly Menu

Week 1

Walk for happiness

Your focus this week

We don’t need to walk for miles or hours at a time. Short, regular walks can increase our overall sense of well-being and happiness. 

Weekly challenge

Today, plan to walk and leave all distractions behind! This means not looking at your phone, even for music. Use every step to think about you and your goals.

Plan support

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

Welcome to Week 1 of your Personal Walking Plan

Your plan is comprised of three components: 


  • Walking 
  • Stretching 
  • Strength exercises (starting in Week 2) 

 

The aim of your plan is to gradually build your strength and overall fitness. Each week, we’ll adjust one or more aspects of your plan to ensure you keep progressing. If the plan feels too much too soon, remember to slow down and choose flat routes. If you find the plan quite easy, remember we are building habits and we will increase the days, time 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 achievable. You've got this!

 

Here’s what you’ll be doing in Week 1:

Week 1
Number of walks 4
Duration 30 minutes per walk + stretching
Intensity Light (3/10)

As you’ll see, the goal is to complete 4 short walks this week. As you’re someone who already exercises, this might be well within your comfort zone. If it’s not, it’s fine to start out slowly until you’ve figured out your limits. 

 

What to take with you? 


Before you make a start, make sure you have some comfortable walking shoes. Ideally, these should be enclosed shoes with good support. Depending on the time of day you choose to walk, you may also need a hat, sunscreen, sunglasses and a bottle of water 

 

Measuring your intensity 


The intensity ratings included in your plan refer to the amount of effort you should aim to exert as you walk. The numbers on this scale indicate different levels of intensity, from low through to extreme. 


Rate of Perceived Exertion (RPE) scale

Your Week 1 plan includes an intensity rating of 4 out of 10. This is a moderate pace, which means you should still be able to maintain a conversation while you walk. 

 

Stretching exercises 


As you’ll see in your plan, each walk includes a short stretching session. All our stretches are easy to do and can be completed in just a few minutes. Do your stretches at the end of your walk – the goal is to help your muscles become more flexible, as well as to reduce muscle stiffness the next day. 

 

Here are some tips to help you get the most out your stretches: 

 

  • Move gradually into each stretch and don’t bounce. 
  • Hold each stretch for at least 30 seconds if you can. 
  • Avoid stretching to the point of discomfort (pain, tingling, numbness). 
  • Repeat each stretch on both sides of the body. 
  • Repeat each stretch 2–3 times until your muscles feel relaxed. 

 

Ready to get started? Watch our how-to video:

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 - Mood

We have crafted a weekly blog to help you focus on a goal every time you walk. This weeks theme is around mood.

Our minds are uplifted by exposure to nature. Our bodies respond positively to deep breaths of fresh air. It’s exciting how effective it can be. Known as ‘green exercise’, short walks in the park, along a leafy street or on a bush trail can really lift our mood and increase self-esteem. If you’re near water, even better. A walk along a beach or river will increase the effect. Walking in nature connects us to something greater than ourselves. We feel better for being part of it. 

good mood, walking

Heart Healthy Eating Patterns

Healthy eating can help protect your heart and prevent you from developing heart disease. It's not about “good” and “bad” foods, or restrictive diets. It’s about making small changes that you can continue long term. Focus on eating the right combination of foods to improve your overall eating pattern. 
 
Follow our heart healthy eating pattern to help make healthy choices.

good mood, walking

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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