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 be sticking with 5 walks but aiming to get at least 45 minutes consistently on each of your walking days.
Here’s your Week 3 plan:
| Week 3 | |
|---|---|
| Number of walks | 5 |
| Duration | 45 minutes daily total + stretching |
| Intensity | Moderate (5/10) |
| Number of strength sessions | 2 |
Measuring your intensity
As you can see, you’ll be upping your intensity to a 5 out of 10 – try to maintain that level of exertion for most, if not all, of your walk. But make sure you listen to your body – if you need to dial it back at any point during your walk, please do.
Need a refresher on the intensity scale? Here it is again:
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 in the middle of the day or wait until a quieter time in the evening.
Watch our stretching how-to video again if you need a refresher:
Strength exercises
It’s time to add a bit of extra load if you can: try gradually increasing the number of reps or sets you’re doing for each exercise.
Here’s a reminder of some of the combinations you can try.
- Beginner = 1 set of 6–10 reps
- Intermediate = 2 sets of 10-15 reps
- Advanced = 3 sets of 10–15 reps
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 the video again to help you:
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.
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.
