Week 6
Walk for progress
Your focus this week
Walking takes effort, until it doesn’t. In the beginning we might be lugging ourselves around and then one day we don’t feel it at all. The results are our reward.
Weekly challenge
Are you walking faster, breathing easier?
So many positive changes in just five weeks.
Imagine what could happen if you keep going.
Plan support
Have a question about your plan. Reach out to the walking team at walking@heartfoundation.org.au
You've made it to Week 6 of your Personal Walking Plan!
It’s your final week of your walking plan - on this plan, at least!
This week, you’ll be upping the duration and the intensity of your walks if you can. And you can – you’re a regular exerciser now!
Take a moment to think back to where you started and all you have done in the past 6 weeks - any movement is an achievement, so make sure you celebrate the wins!
Here’s what you’ll be doing in Week 6:
| Week 6 | |
|---|---|
| Number of walks | 5 |
| Duration | 30 minutes per walk |
| Intensity | Moderate (4/10) |
| Number of strength sessions | 2 |
Not ready for a longer walk?
Remember, if you are finding that your walking time is just right for you, stay at the same level and focus on your strength exercises.
You can break your walks into smaller chunks throughout the day – for example, you could complete 15 minute walk in the morning and 15 minute walk later in the day to give you a total of 30 minutes for the day.
Walks of 10 minutes or more are what you need for heart health, so you could even split into 3 lots of 10 minute blocks!
Stretching exercises
Continue with the same stretching routine from last week – hopefully the stretches are getting easier and you’re enjoying them.
Strength exercises
Continue with the same number of sets and reps you completed last week.
If you’re feeling strong, try adding a couple of extra reps to some of the exercises and record on your program card.
Remember to take at least one rest day in between strength sessions rather than completing them on 2 consecutive days. Your body will thank you!
Watch our how-to video:
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.
