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.
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.
