Move More

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 Irish Heart Foundation
The Irish Heart Foundation is Ireland’s national charity fighting heart
disease and stroke through advocacy, research, prevention and care.
For more information visit [Link].

parkrun Ireland
The Irish Heart Foundation is teaming up with parkrun Ireland to

How does the

encourage more people to join the parkrun Community. The free
5km events take place nationally every Saturday at 9.30am. parkrun
encourages walkers to take part at their own pace and enjoy these fun,
social opportunities to get active.

challenge work?
The Move More Walking Challenge will encourage you to register and
walk in a parkrun event but don’t worry if you don’t have an event near
you, any 5km event will be a great target to work towards. Depending
on your fitness level you may already be able to complete 5km or you
might like to use the 6-week challenge to build up your aerobic fitness
level and confidence.

The aim of the Move More Walking Challenge is

Prep Step!
to empower you to gradually increase your physical
Keeping track of your steps can be a great way to check how active you
activity level over 6 weeks. By the end of the challenge currently are and allow you record any increase in your activity levels.
you will be achieving the National Physical Activity 10,000 is the recommended number of steps to take in a day which
Guidelines and will have embraced regular movement is approximately 8km. However; all steps count not just those you
accumulate on a walk.
as a healthy lifestyle habit.
The challenge will ask you to track your steps so before you begin
source your step counter of choice. Most smart phones have a
What are the National Physical Activity built-in step counter app, or you can download one for free, you can
Guidelines? use a wearable tracking device or a simple step counter.

For health, adults should engage in at least 30 minutes of moderate

intensity activity, 5 days a week and should also include muscle-
strengthening exercises 2-3 times a week. Older adults should
also include some balance activities. Over the 6 week challenge all
components of the guidelines will be incorporated.
WEEK 1 AVERAGE WEEKLY STEP COUNT:

Movement – Start tracking and recording your steps Spine Hips

Aim to increase your step count each day over the 6 weeks until you are
reaching 10,000 steps a day. Remember all steps count so make them part of
your daily routine:
■■ Get off the bus a stop early
■■ Park at the back of the car park
■■ Take the stairs instead of the lift

Activity – Walk for 3 x 1km & 2 x 3km walks

■■ It should take 10-15mins to walk 1km depending on your fitness level Shoulders Shoulders Spine Spine Hips Hips Knees K
■■ Stand with feet shoulder width apart ■■ Raise one leg slightly off the ground
■■ You can substitute walking for any aerobic activity of choice throughout the and soften the knees slightly ■■ Rotate the whole leg from the hip in a
6 weeks ■■ Rotate the spine by turning your upper circular movement
body to the right and then to the left ■■ Repeat on the other leg
Challenge – Warm-up ■■ Start with small turns
Warming up before we exercise prepares our body for activity and prevents ■■ Increase to larger twists, looking
injury by: behind you as you turn

■■ Warming and loosening muscles

■■ Stimulates synovial fluid to ‘oil’ the joints Knees Ankles
■■ Gradually increases body temperature and heart rate
The images below and on the next page outline a simple warm up routine.
Videos of the exercises can be found on [Link]/sli.

For each exercise:

■■ Mobilise slowly and gently with no jerking or snapping movements
■■ Start with small movements and increase as you warm up
■■ Repeat 8 – 10 times Shoulders Shoulders
Spine Spine Hips Hips Knees Knees Ankle Ankle
■■ Raise the heel of one foot towards ■■ Lift one foot slightly off the ground
the buttocks and lower ■■ Rotate the ankle in a circular
■■ Repeat on the other leg movement clockwise, then counter
clockwise
Shoulders ■■ Repeat with other ankle
■■ Place hands on hips and circle the
shoulders forward
■■ Repeat in a backwards movement CHALLENGE – parkwalk at parkrun!
Checkout [Link] to find out more about the
parkrun initiative and find your nearest parkrun route.

Shoulders Spine Hips Knees Ankle

WEEK 2 AVERAGE WEEKLY STEP COUNT:
Hamstring Stretch

Movement – Keep tracking your steps Hamstring stretch Back stretch

■■ Aim to improve on last week’s average
■■ Try stepping on the spot while you wait for the kettle boil

Activity – Walk for 2 x 1km & 3 x 2km walks

■■ Include the warm up from last week before each walk
■■ Vary the time of day you walk; can you get out for a walk on your lunch
break?

Challenge – Warm down

Hamstring Stretch Calf Stretch
■■ Place right heel forward ■■ Raise arms to shoulder level and
Warming down after we exercise allows the heart rate and body temperature to Back Stretch
■■ Place hands on the left (opposite) thigh clasp hands with palms facing
gradually reduce and helps prevent stiff, sore muscles. forward
■■ Lean forward with back straight and
The images below and on the next page outline a simple warm down routine head up until slight tension is felt in ■■ Lean forward and push palms forward
which can be performed in a seated and standing position. Videos of the right hamstring ■■ Lower chin to chest to feel tension
exercises can be found on [Link]/sli. Hamstring Stretch Calf
along upper Stretch
back and shoulders
■■ Repeat on other leg

Calf Chest
stretch stretch

Back Stretch Chest Stretch

Hamstring Stretch Calf Stretch

■■ Place right foot forward and slide heel ■■ Place palms on lower back
Back Stretch Chest Stretch
forward and pull toes towards you ■■ Ease elbows backwards – imagine
■■ Place hands on left (opposite) thigh trying to tip them together
■■ Lean forward with back straight and ■■ Push chest forward to feel tension in
head up until slight tension is felt in upper chest and shoulders
right calf
■■ Repeat on other leg
For each exercise:
■■ Ease slowly to the point of mild tension and hold
■■ Do not bounce or jerk CHALLENGE – parkwalk at parkrun!
■■ Hold for 10 seconds and repeat up to 3 times Challenge your friends, family or work colleagues to
■■ Breathe through the stretch join you at a parkrun event at the end of your 6 week
Back Stretch Chest Stretch
■■ Start by sitting upright at the front edge of seat – feet forward and apart. challenge.
WEEK 3 AVERAGE WEEKLY STEP COUNT:

Movement – Keep tracking your steps

Some simple ways to up the
intensity include:
■■ Aim to improve on last week’s average
■■ Remember the goal is to achieve 10,000 a day or average 70,000 steps a
week

Activity – Walk for 1 x 1km, 3 x 2km & 1 x 3km walks

■■ Include the warm up and warm down routine at the beginning and end of Increase your pace; walk for 3 minutes
each session followed by 1 minute of faster walking,
repeat for the duration of your walk, finishing
Challenge – Up the intensity
up with a slow pace.
The physical activity guidelines state we should do at least 30 mins of
‘moderate intensity activity’ 5 days a week.
The more activity we do, the fitter we get so we need to increase the amount of
work we do to ensure we are still achieving moderate intensity.
Add an incline such as a hill or steps.
There are some signs our bodies use to tell us when we are at moderate
intensity:
■■ We feel a bit warmer but are not sweating profusely
■■ We can feel our heart beating a bit faster but it’s not pounding
Engage your arms as you walk. Roll your
■■ We can still talk but we need to take a few deep breaths and the
shoulders up, back and down to ensure your
conversation slows down
arms are by your side, then as you walk
concentrate on increasing both your forward
and backward swing.

Check out the video of how to improve your walking posture and engage your
arms as you walk on [Link]/sli

CHALLENGE – parkwalk at parkrun!

Register with parkrun at [Link] under the
running group ‘#IrishHearts’ and print your barcode.
Remind your walking buddies to do the same.
WEEK 4 AVERAGE WEEKLY STEP COUNT:

Squat Knees

Knees

■■ Stand tall, feet hip-width apart

■■ Looking forward, lower buttocks to a seated position
■■ Rise to a standing position
■■ You should be able to see your toes throughout the movement

Shoulder movement

Movement – Keep tracking your steps

Shoulders Shoulders
■■ Aim to improve on last week’s average
■■ Get creative and think of new ways to add more steps into your day

Activity – Walk for 2 x 2km, 2 x 3km & 1 x 4km walks

■■ Are you still including a warm up and warm down, if not refresh your
Shoulders Shoulders
memory with the videos on [Link]/sli
■■ Stand tall with both arms by your side, palms facing in
■■ Add in some bursts of moderate intensity activity like upping the pace,
■■ Raise arms to shoulder level, bend elbows slightly and face palms to the sky
engaging your arms or adding in an incline
■■ Push both arms up to full height, straight above head

Challenge – Introduce some muscle strengthening activity ■■ Lower to shoulders, then back to side

According to the guidelines, adults should include muscle strengthening

activities 2-3 times per week. On the next page are a few simple exercises
that target your major muscle groups. Check out the videos on our website CHALLENGE – parkwalk at parkrun!
for detailed instructions [Link]/sli. Have you read this week’s parkrun newsletter? Each
week parkrun will send you an email of all the recent
parkrun news.
WEEK 5 AVERAGE WEEKLY STEP COUNT:

Tight rope walking Standing on one foot

Tight rope walking
Tight rope walking StandingStanding
on one foot
on one foot

■ Walk forward placing heel to toe as if ■ Raise one leg up and balance on the
■ Walk forward placing heel to toe as if ■ Raise one leg up and balance on the
on a tightrope other foot
on a tightrope other foot
■ To make it more challenging you ■ Count how long you can balance
■ To make it more challenging you ■ Count how long you can balance
could try stepping very slowly, walk ■ Use your arms to help you balance if
could try stepping very slowly, walk ■ Use your arms to help you balance if
backwards or lift the lead knee high
backwards or lift the lead knee highyou need toyou need to
before placing the foot down
before placing the foot down ■ You can make it even more
■ You can make it even more
challenging by losing your eyes.
challenging by losing your eyes.
■ Switch to the other leg and repeat.
■ Switch to the other leg and repeat.
■■ Walk forward placing heel to toe as if ■■ Raise one leg up and balance on the
on a tightrope other foot
■■ To make it more challenging you ■■ Count how long you can balance
could try stepping very slowly, walk ■■ Use your arms to help you balance if
backwards or lift the lead knee high you need to
before placing the foot down
■■ You can make it even more
challenging by closing yourHips
eyes. Hips
Movement – Keep tracking your steps ■■ Switch to the other leg and repeat.
■■ As you come to the end of the challenge you should be nearing the 10,000
steps a day goal.
■■ If you are not quite there yet focus on increasing your daily step count by
500 steps a day, each day this week.

Activity – Walk 2 x 3km & 3 x 4km walks

■■ Remember to include the warm up and stretch at the beginning and end
of each activity
■■ Add in a burst of moderate intensity movement as you walk
■■ Practice your muscle strengthening activity either before, during or after
you walk

Challenge – Challenge your balance

■■ Balance challenges help maintain our balance and stability as we age
■■ Older adults are recommended to include balance activity weekly, but all CHALLENGE – parkwalk at parkrun!
adults will benefit from a balance challenge Check out your planned Parkwalk route in advance of
Check out the simple activities on the next page or [Link]/sli next week’s event and enjoy a leisurely 5km stroll.
for detailed videos.
WEEK 6

Movement – Congratulations on tracking your steps for 6 weeks!

■■ Keep it going for the week ahead
■■ As the week ends look back at your step count from week 1 to see your
progress

Activity – Walk 2 x 3km, 2 x 4km & 1 x 5km walks

■■ Put all the challenge elements you have learnt into practice this week
■■ Warm up
■■ Include moderate intensity bursts
■■ Practice your muscle strengthening exercises 2-3 times per week
■■ Challenge your balance
■■ Warm down after all that activity

Challenge – Keep Going!

Congratulations on reaching week 6 of the challenge! Your challenge this week
is to incorporate all the new exercises and healthy habits you have learnt over
the past 5 weeks to achieve the National Physical Activity Guidelines.
After completing the 6 week challenge you should have made physical activity
part of your daily routine.
Keep challenging yourself as you get fitter to ensure you are continuing to
reach the moderate intensity goal.

AVERAGE WEEKLY STEP COUNT:

CHALLENGE – parkwalk at parkrun!

Attend the 5km parkrun event this Saturday at 9.30am.
Don’t forget to bring your barcode along to receive your
completion time. Good luck!
Irish Heart Foundation
17-18 Rathmines Road Lower,
Dublin 6, D06C780.
Phone: +353 1 668 5001
Email: info@[Link]
Web: [Link]
Follow us on

Charity Number CHY 5507