Week 2: Too Much, Not Enough, or Just Right
You have officially made it to week 2 of Walk with Ease in the Worksite Program.
Continue on your track to better living by forming a walking routine for yourself and staying physically active.
Our challenges to you for this week are to walk a minimum of 3 days, and keep track of your walking minutes daily or weekly on the online platform HERE. Continue using the resources provided to excel at your physical activity goals and complete the tasks in your weekly schedule.
Portal Platform Basics:Complete this process each week to track your progress
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Goals:Goals for the week:
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Incorporate stretching & strengthening into your walking
Exercise Intensity:
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Choosing a Good Place to Walk: |
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Have you found an intensity that is just right for you? To determine if you are walking the right amount, complete the Two-Hour Pain Rule Self Test. This test determines if the exercise intensity you are currently participating in is right for you. If your pain after your exercise is worse 2 hours after then when you started, you should cut back on your walking intensity.
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When walking, you should be aware of your walking surface as it can affect your overall physical activity. You can use Finding a Suitable Resource to help reduce or prevent any discomfort or injuries. This resource outlines different levels that can be applicable to the specific intensity that is right for you.
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Suitable places to walk:
Outdoor Areas
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Indoor Areas:
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Basic Walking Pattern:
The Basic Walking Pattern can be implemented into your walking plan to establish a routine while walking. The Basic Walking Plan is described below.
Step 1: Warm Up (3-5 minutes)
Warming up can prepare you physically, by warming your muscles, elevating your temperature, and increasing your blood flow. It can also prepare you mentally by helping you focus and also get energized for the walk to come. Walking or marching in place at a slow pace for 3-5 minutes can get you warmed up.
Step 2: Gently Stretch (4-5 minutes)
Leg and body stretches can help prevent shin pain, sore muscles, and other injuries. We recommend you utilize 4 stretches before each walk; calf muscles, hamstrings, quadriceps and hip flexors, and iliotibial bands (ITB's). You should do each stretch on both your left and right side. Hold each stretch for 30 seconds and make sure to not bounce.
Step 3: Walk (5-30 minutes or more)
This is the cardiovascular part of your walk. Follow these guidelines for optimal activity: pick up the pace, increase your time, monitor for intensity, and check your perceived exertion and/or heart rate.
Step 4: Cool Down (3-5 minutes)
At the end of your walk, slow your pace to a stroll until your heart rate has returned back to your pre-walk level. This step is very important as a gradual cool down allows your body to "downshift" from high gear to low gear of everyday movement. Cooling down lets your heart rate lower gradually, and prevents your blood from pooling in your legs, which can cause light headedness, dizziness, or even fainting.
Step 5: Gently Stretch Again (7-9 minutes)
Stretching can help prevent soreness, increase flexibility, and maintain range of motion. Repeat the same stretches you did during your warm-up but hold each stretch for 45 seconds to 1 minutes.
Step 1: Warm Up (3-5 minutes)
Warming up can prepare you physically, by warming your muscles, elevating your temperature, and increasing your blood flow. It can also prepare you mentally by helping you focus and also get energized for the walk to come. Walking or marching in place at a slow pace for 3-5 minutes can get you warmed up.
Step 2: Gently Stretch (4-5 minutes)
Leg and body stretches can help prevent shin pain, sore muscles, and other injuries. We recommend you utilize 4 stretches before each walk; calf muscles, hamstrings, quadriceps and hip flexors, and iliotibial bands (ITB's). You should do each stretch on both your left and right side. Hold each stretch for 30 seconds and make sure to not bounce.
Step 3: Walk (5-30 minutes or more)
This is the cardiovascular part of your walk. Follow these guidelines for optimal activity: pick up the pace, increase your time, monitor for intensity, and check your perceived exertion and/or heart rate.
Step 4: Cool Down (3-5 minutes)
At the end of your walk, slow your pace to a stroll until your heart rate has returned back to your pre-walk level. This step is very important as a gradual cool down allows your body to "downshift" from high gear to low gear of everyday movement. Cooling down lets your heart rate lower gradually, and prevents your blood from pooling in your legs, which can cause light headedness, dizziness, or even fainting.
Step 5: Gently Stretch Again (7-9 minutes)
Stretching can help prevent soreness, increase flexibility, and maintain range of motion. Repeat the same stretches you did during your warm-up but hold each stretch for 45 seconds to 1 minutes.
Suggested Walking Progression Chart:
Week |
Duration |
Times per week |
1 |
10 minutes |
3-5 |
2 |
15 minutes |
3-5 |
3 |
20 minutes |
3-5 |
4 |
25 minutes |
3-5 |
5 |
30 minutes |
3-5 |
6 |
35 to 40 minutes |
3-5 |
Monitoring Your Exercise Intensity:
- The Talk Test: simply talk our loud to another person or yourself, sing or recite the verse of a poem or song lyric while you walk. Low - or moderate-intensity exertion allows you to speak comfortable without huffing and puffing or being out of breath. If you can't carry on a conversation or sing because you're short of breath or breathing too heavily, you're working too hard.
- Heart Rate Scale: For most people, monitoring your intensity by taking your pulse and using the heart rate scale is the most accurate way to measure your cardiac intensity. Finding out your target heart rate ensures that you're working at a safe and effective level for you. Moderate cardiac intensity (what we recommend) should raise your heart rate into a range between 60 and 75 percent of your maximum heart rate. This range is your target heart rate.
- The Rating of Perceived Exertion Scale: This scale allows you to be more specific than the talk test in determining the intensity of your exercise. With perceived exertion, people score intensity based on how they feel. To use the scale, look at the descriptions below and pick the one that describes your level or exertion, and then look at the numeric rating that matches. Over time, you can gradually increase your exertion level.
Rating of Perceived Exertion Scale:
How to Take your Pulse:
You should measure your heart rate a few minutes into your exercise program to determine how much you're exerting yourself. To use the scale, you'll need to know how to take your pulse for 10 seconds. You'll need a clock or watch for this exercise. Below are the steps for a 10-second heart rate count:
- Place the pads of your index and middle fingers on your wrist below the base of your thumb. You should be able to feel your blood pumping and the "thump" of your heart beating.
- Get your clock or watch ready, and for 10 seconds count how many beats you feel. Begin your count with zero for the first beat you feel.
- Multiply your number of heartbeats by 6 to find out how many times your heart is beating in one minute.
- Your number should fall within the 60% to 75% range for numbers for your age level on the Target Heart Rate Scale.
Target Heart Rate Scale:
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