Tracking your physical activity can help you to meet your goals and provide you with a record that you can review to reflect or think about your behaviour. Reflecting can make you more aware of your choices, help to build motivation and self-confidence, and enable you to identify people, events or situations that trigger certain behaviours.
Keep a record of what sort of activity you do, how long, and how vigorous the activity was (e.g. sedentary, moderately active, or very active). You may also want to keep a record of people, events or situations that helped you to be active, or got in the way of your plans to be active.
Source: Heart & Stroke Foundation of Ontario www.heartandstroke.on.ca
There are a variety of tracking tools available in different formats – including free apps for mobile devices found online which automatically log daily activities such as walking, cycling and running as well as distance, duration, steps and calories burned.
View the following list of physical activity tracking tools that can be printed or ordered at no cost. These tools can be used with a simple pedometer to count your steps, or used to record the time you spend doing certain types of physical activity on days of the week.
Print an activity log for adults and older adults (PDF), an activity log for children aged 0 - 4 years (PDF), or an activity log for children and youth 5 - 17 years (PDF) from the Canadian Society for Exercise Physiology.
Order a free Walk This Way First Nations Kit which is an erasable six week magnetic calendar that comes with a pedometer.
Print the Body and Mind! Activity Calendar (PDF) for youth which includes a list of physical activity ideas for indoors and outside, to do on your own, or with others.
Print the After School Physical Activity Tracker (PDF) from ParticipACTION for children, youth and families including activity information, fun stuff and game ideas.
Order one or more free copies of the 10,000 Steps Booklet (PDF) from the Simcoe Muskoka District Health Unit by contacting the resource order line at 1-705-721-7520 extension 8323, or toll-free 1-877-721-7520 extension 8323. This resource provides information about getting started with a walking program and other tips including safety and nutrition. It’s best used with a simple pedometer to count your steps.