The HeartWalk Program was developed by the Heart and Stroke Foundation to help people with cardiovascular problems get regular, healthy exercise. It has been approved by healthcare professionals and is widely used in Canada. Before starting any physical activity program, always 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 or simply do the warm-up routine. You may continue to follow the program by adding five minutes to your walking as it progresses.
Be sure to warm up and cool down every time you walk. Keep track of your progress on a calendar or in a daily journal.
How it works
Weeks 1 and 2: Walk every second day.
- Walk 10 minutes
- Set an easy pace the first week, go a little faster the second week.
Weeks 3 and 4: Walk four times a week.
- Walk 10 minutes;
- Set a little faster pace;
- Speed up and go further the fourth week.
Weeks 5 and 6: Walk five times a week.
- Walk briskly for 25 to 30 minutes;
- Start to pump or swing your arms;
- Walk up gentle hills; lean forward a little when going up hill.
Walking tips
- Find a walking partner. Keep each other motivated.
- If the weather is too hot or cold, walk in a mall instead.
- Match clothing to weather. If it's cold, layer clothes. If it's hot, wear light, cotton clothing.
- If you've had open heart surgery or a heart attack, ask your doctor about a cardiac rehabilitation program at your local hospital or clinic.
Program goal
Build up your physical activity tolerance until you can walk at least 30 minutes, five times a week.
Feeling great? Build up to an hour!
Last reviewed April 2007.
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© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007
