Week 5
Walk for flexibility
Your focus this week
Combining stretching with your regular walks can make other activities easier. There is a freedom in the ability to move without discomfort.
Weekly challenge
Check if your flexibility is equal on both sides of your body. If not, then have an extra stretch on the less flexible side.
Plan support
Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au
Week 5 of your Personal Walking Plan
You’re deep in the second half of your six-week walking plan.
This week is about building on all the gains you’ve made. You’ll continue with the 3 long, 2 short walk format from last week, but we’ll increase the duration of these walks to ensure you keep progressing.
Here’s what you’ll be doing in Week 5:
Week 5 | |
---|---|
Number of walks | 5 |
Duration | 3 x 50-minute walks + stretching |
2 x 25-minute walks + stretching | |
Intensity | Varies (see below) |
Number of strength sessions | 2 |
Measuring your intensity
Just like last week, you should be aiming to hit a 6 out of 10 intensity on your shorter walks for some of the time. Combine harder sections (hills, stairs) with flat stretches to mix up your intensity. Don’t be afraid to get a bit puffed!
As you can see, you’ll be mixing up your intensity levels again this week. You’ll stay at a 5 out of 10 for your longer walks (this might be a slight intensity increase on last week).
For your shorter sessions, you’ll continue with your interval training, pushing yourself towards a 6 for at least some of your walking time, and reducing to a 4 for a more manageable pace. Combine harder sections (hills, stairs) with flat stretches to mix up your intensity. Don’t be afraid to get a bit puffed!
Stretching exercises
Continue with the same stretching routine from last week. Your body will thank you for it!
Need a refresher? Here’s our how-to video again:
Strength exercises
Ready to take your strength training to the next level? If you’ve been finding your strength sessions relatively comfortable, consider doing an extra set to see how you do.
Not quite ready to take the leap? That’s okay – stick with the strength routine from last week until you’ve got it down pat.
Watch our how-to video:
Advanced challenge: How to make the strength exercises harder
If you’re finding these strength exercises too easy, here’s how you can make them more challenging:
- Sit-to-stand Squat
Try this same movement without the chair. You may need to adjust the depth of your squat to be able to stand back up without extra support. - Calf raise
Instead of using both feet, try one at a time (this is called a single leg calf raise). You will find this is much more challenging! - Step-up
Look for a slightly higher step do the same exercise. - Wall push-up
Instead of a wall, try pushing up from a kitchen bench or table. This will shift more of your bodyweight to your upper body. Alternatively, you could try conventional push-ups from your knees. - Single-leg balance
Complete the same exercise as before but try not to hold onto a balance support. - Bridge
Set up for your bridge the same as before. Imprint your back into the floor before rolling up to the bridge position. Hold your bridge at the top of the movement for a count of five seconds (but don’t hold your breath!) , then slowly roll back down to the start position.
Download and print off your weekly Program Card, Stretching 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.