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

You’ve made it to Week 2! This week, your goal is to gradually increase the duration of your walks and continue with your stretching and strength exercises.   



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

Week 2
Number of walks 5
Duration 35 minutes per walk + stretching
Intensity Moderate (4/10)
Number of strength sessions 2

Maintain your intensity


Increase your intensity to 4 out of 10 – this means you should be working hard, but not so hard you can’t maintain a conversation.  


Stretching exercises


Continue with the same stretching routine from last week. Make sure you do your stretches regularly to keep those muscles long and strong. 

 

Here’s our how-to video again:

You’ll be repeating your strength exercises again 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 repetitions 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? 


If you’re feeling a bit stiff, don’t worry – muscle soreness is normal after exercise, especially if you’re using muscles that haven’t been activated for a while. The stiffness should pass after a few days, but if it doesn’t, speak to your doctor or health professional for advice. 

Download and print off your weekly Program Card, Stretching Card and Strength 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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