The HeartWalk Workout is a special activity program developed by the Heart and Stroke Foundation to help people with cardiovascular problems get regular, healthy physical activity. It has been approved by healthcare professionals and is widely used in Canada. Before starting any physical activity program, check with your doctor first.
When to start
Start off slowly. Follow the program just as is. At first, resist the urge to walk longer. If you overdo it, you may feel sore and tired afterwards and get discouraged.
If 10 minutes is too much to start, walk just five minutes. You may continue to follow the program by adding five minutes to your walking as it progresses. Keep track of your progress on a calendar or in a daily journal.
How it works
Weeks 1 and 2: Walk every second day.
Weeks 3 and 4: Work out four times a week.
Weeks 5 and 6: Work out five times a week.
Program goalBuild up your exercise tolerance until you can walk at least 30 minutes, five times a week.
Feeling great? Build up to an hour!