The most important thing to remember is to make changes that you can live with.

Ask yourself if the change that you are making today is something that you can do for the rest of your life. If you can do it again tomorrow then you are on track!

It can take time to reach your physical activity goals. Use a fitness tracker or an activity log to measure your progress so you can see small improvements over time. This can help give you a sense of satisfaction, boost your confidence and keep you committed to regular activity.

Fitness trackers include clip on pedometers for tracking your walking steps and wristband trackers. Pedometers can help you meet the physical activity guidelines…

  • 8,000 steps every day
  • 30 minutes of moderate intensity walking
    in bouts of 10 minutes or more, 5 out of 7 days a week.

Fitness trackers with display screens are becoming more common. Most trackers fit around the wrist. Other options exist, however look for a fit that corresponds to the type of exercise you perform most often. Some designs offer display screens; others do not.

Keep a weekly activity journal to record your walks and other types of physical activities throughout your day. This is especially helpful if you’re just starting out. Write down your daily physical activities, including the amount of time spent doing each activity.

You can download the tracking form OR click here to log your steps.

  • Record notes on how the activity felt, what you noticed and things you learned while doing the activity.
  • Record any changes you’d like to make for the following week, if necessary.
  • You may want to note what isn’t working and what might help you be active more regularly.
Lifestyle changes are easiest to do when you keep track of your progress!

A physical activity log helps you to track your progress.

  • Add up your minutes of physical activities.
  • Compare this to the goals that you have set for yourself.
  • Keep tabs on your energy level – it should be higher as you start to get into better physical shape.
  • You may also notice additional benefits: you cope better with stress, you feel more refreshed from your sleep and your muscles not only feel stronger and toned they look it too!