Week 4

Week 4 of your Personal Walking Plan

Last week was all about getting familiar with your strength plan. This week, you’ll keep going with your strength exercises, but we think you’re ready for another challenge: we’re going to start building up your walking duration again.  

We know life can sometimes get in the way and throw us curveballs. If this sounds familiar and you want to repeat a week, then you do what will work best for you. This is your plan, and we want you to enjoy the process and stay positive. You can do this! 



Here’s what you’ll be doing in Week 4:

Short on time?

Forty minutes is a decent chunk of time. Depending on your schedule, you may choose to break these walks up into smaller chunks, such as 2 x 20 minute walks. 

Stretching exercises

Continue with the same stretching routine from last week. Need a refresher on the stretching exercises?

Here’s our how-to video again:

Strength exercises 

You’ll be repeating your strength sessions this 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 number 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 

Still getting a feel for the strength exercises? Watch the how-to video again. 

Feeling stiff? 

Remember if you’re feeling a bit stiff, 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.