Week 3
Walk for discovery
Your focus this week
This week, change up your normal route and go a different way. Let’s see where it takes you. After all, you never know what nearby places you might discover.
Weekly challenge
Here’s something different. Plan a destination for your walk and photograph what you see when you arrive.
Plan support
Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au
Week 3 of your Personal Walking Plan
This week, you’ll start adding another strength session to your walking plan.
We’ve kept the number of walks the same so you can focus on getting familiar with your strength exercises. Like last week, you can split your walks into shorter sessions if you’re finding it tricky to manage your time.
Strength exercises are crucial for building and maintaining muscle mass, which not only enhances physical performance but also helps in daily activities and reduces the risk of injury. Additionally, they can boost metabolism, improve bone density, and support overall health and longevity.
Here’s your Week 3 plan:
| Week 3 | |
|---|---|
| Number of walks | 4 |
| Duration | 35 minutes per walk + stretching |
| Intensity | Moderate (5/10) |
| Number of strength sessions | 2 |
Stretching exercises
Continue with the same stretching routine from last week. 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 from your desk in the middle of the day or wait until a quieter time in the evening.
Watch our stretching how-to video:
Strength exercises
You’ll be repeating your strength exercises this week but with 2 sessions across the week. Based on your experience last week, choose one of the following options:
- Continue at the same level: If the number of sets and reps you started with are manageable, stick with them again this week.
- Decrease your load: If you found the strength exercises a bit difficult last week, it’s okay to reduce the number of sets or reps you complete.
- Increase your load: If you’re ready for an extra challenge, increase the reps of exercises you’re doing.
Here’s a reminder of the different levels you can choose from:
Beginner = 1 set of 6–10 reps
Intermediate = 2 sets of 10 -15 reps
Advanced = 3 sets of 10–15 reps
Here’s a how-to video to help you get started:
Feeling stiff?
If you’re feeling a bit stiff this week, don’t worry – muscle soreness is normal after weight-bearing exercise, especially if you’re using muscles that haven’t been activated for a while. This stiffness should pass after a few days, but if it doesn’t, speak to your doctor or another health professional for advice.
Download and print off your weekly Program Card, Stretch Card and Strength 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.
