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, we’ll be adding another walk to your plan, so 4 walks across the week that are 15 minutes in duration.
Here’s your Week 3 plan:
| Week 3 | |
|---|---|
| Number of walks | 4 |
| Duration | 15 minutes per walk + stretching |
| Intensity | Light (3/10) |
Stretching exercises
So far, your post-walk stretching routine has been focused on your lower body – after all, it’s your legs that are getting a workout every time you walk.
This week, we’ll repeat the stretches from weeks 1 and 2 and add in some upper body stretches as well. These new stretches will start preparing you for the strength exercises that will be added to your program this week. Check out the new stretches in our how-to video below.
Remember, do your stretches slowly – avoid bouncing and try to hold each stretch for at least 30 seconds if you can.
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.
