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 intensity of your walks. You’ll still be aiming for a total of 30 minutes per walk, but take note: if you’re pressed for time, you can break this up into 2 x 15-minute sessions if you need to. 


We've also added one strength workout, refer to our video and tips below for guidance.

 

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

Week 2
Number of walks 4
Duration 30 minutes per walk + stretching
Intensity Moderate (4/10)
Strength sessions 1

Stretching exercises


Continue with the same stretching routine from last week. It’s best to do your stretching routine at the end of your walk when your muscles are warm. 

 

Remember to complete your stretches at the end of each walk. Stretching will keep your muscles long and strong, as well as help you manage muscle stiffness or tightness. It’s also a great way to improve your posture, improve your body awareness and to help you wind down and relax. You can find lots of great tips on stretching – including a how-to video – in your six-week plan. 

 

Need a refresher on the exercises?

 

Here’s our how-to video again:

Strength exercises


If the word ‘strength’ makes you think about lifting weights at the gym, think again! All our exercises use your bodyweight, which means you can do them just about anywhere. 


Getting the terminology right


Repetitions, or ‘reps’, are the number of times you complete an exercise or movement. A ‘set’ is the total number of reps you complete in a single block. For example, if you do 3 sets of 8 squats, that means you’ve completed 24 squats split over 3 separate blocks., with a 30-60 second rest after 8 squats


How many sets and reps?


There are 6 exercises to complete. Try to complete all 6 on 2 separate days. The number of sets and reps you do of each depends on your fitness level. 

Beginner = 1 set of 6–10 reps

Intermediate = 2 sets of 10 -15 reps

Advanced = 3 sets of 10–15 reps 


If you find any level too easy or too hard over the course of your program, you can simply increase or decrease the reps and sets as needed. For example, if you complete 2 sets of 10 sit-to-stands and feel like you could do more, then the next day try 2 sets of 15. If still too easy you could try 3 sets of 15 at your next session! The important thing is to listen to your body.


Tips for getting started


Here are some tips to help you get the most out of your strength exercises.


 Schedule your strength exercises on your ‘off’ days – that is, on days you’re not already walking (see example week schedule) 

  • If you can, don’t book your strength sessions on back-to-back days. Your body needs time to recover. 
  • If you find an exercise is too hard, skip it and move to the next one. You can always try again another day. This is important for when you have an injury too.
  • Start gradually. The aim is to get your muscles used to the movement, not to push yourself past your limits. 
  • Breathe normally during your exercises – it's important not to hold your breath. 
  • If you have time, stretch after you complete your strength exercises. This can help with muscle stiffness the next day. 




Here’s a how-to video to help you get started:


Not your cup of tea?


If you give the strength exercises a go and they’re really not for you, don’t worry. Refocus and replace each strength session with some Pilates or yoga, or gardening or other household tasks that require a bit of effort. The aim is to move your muscles more and keep building on your progress – which means there’s more than one way to achieve your goals.





Download and print off your weekly Program Card and Stretching 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: 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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