Week 3

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:

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.