Weekly Menu

Week 4

Walk for positivity

Your focus this week

This week, say no to all negative self-talk. Just focus on everything you like about yourself. Your inner story shapes how you present yourself to the world. It’s important you’re a kind and generous author. 

Weekly challenge

Each time you’re feeling flat or drained, take a walk and see if it helps. There’s every chance it will make a big difference. 

Plan support

Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au

Week 4 of your Personal Walking Plan

By now you should be getting active most days of the week, and hopefully are comfortable with moderate intensity exercise.


The challenge this week is to try out some interval training, where we can play around with your intensity a bit more.

 

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

Week 4
Number of walks 5
Duration 3 x 45 minute walks + stretch
2 x 20 minute walks + stretch
Intensity Varies (see below)
Number of strength sessions 2

Measuring your intensity 


It’s time to ramp up the intensity of your walks – this week, you’ll start doing some interval training during your shorter walking sessions.


The goal is to spend at least some of your time at a 6 out of 10 intensity, which means you’ll be working pretty hard. 
 

  • Long walks (3 x 45 minutes): Your longer walks will be similar to previous weeks. Choose an intensity level between 4 and 6 that you’re comfortable with. Maintain a consistent pace throughout your walk. 
  • Short walks (2 x 20 minutes): Start out at a normal pace to warm up your body (intensity level of 3 to 4). Next, start incorporating some harder sections (like hills or stairs) into your route to achieve a 6 on the intensity scale. Stay at this level for a few minutes at a time before dropping back to a more manageable pace. Alternate between moderate and high-intensity intervals throughout your walk. 


Stretching exercises


Continue with the same stretching routine from last week – don’t skimp! Now that you’re picking up the pace on your walks, it’s even more important to treat your muscles with care. 


Need a refresher? Here’s our how-to video again. 



Strength exercises 


Continue with the same number of sets and reps you completed last week. 


Here's the video again to help you: 

Not keeping up?


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!


Download and print off your weekly Program Card, Stretch 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 - Mental Health

We have crafted a weekly blog to help you focus on a goal every time you walk.

Mental health studies reveal walking can help us take control of our internal thoughts and grow a more positive inner voice.


Did you know that exercise promotes actual changes in the brain? Yep, that's right! It reduces inflammation and creates new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals that energise our spirits and boost our mood.

Healthy snack - Banana Trail Mix Bars

Try our Banana trail mix bars! Packed with heart healthy ingredients like wholegrain oats, fruit, nuts and seeds to help give long lasting energy to fuel your activity, protein, fibre and healthy fats!

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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