• Everything Counts!
    Everything Counts!
  • Reach Higher!
    Reach Higher!
  • Keep Moving!
    Keep Moving!

ListIt can take time to reach physical activity goals. Using an activity log is a good way 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.

Keeping a weekly log of activity is especially helpful if you’re just starting out, or if you’re setting goals and need to know what your current level of activity is.

How to use a weekly activity log.

  • Record your activity goals.
  • Record the type of activity you do and how long you’re active. For example, record any physical activity that lasts at least 10 minutes, or the number of steps you take.
  • Record any notes on how the activity felt, what you noticed and things you learned.
  • Record any changes you’d like to make for the following week, if necessary. You may want to note what isn’t working and anything that might help you to be active more regularly.


General recommendations for physical activity.

Gradually build up the amount of activity you do. Aim to do 30-60 minutes of activity each day, which can be done all at once or in several 10-minute sessions. Use a pedometer (an instrument that counts the number of steps you take).

General recommendations are to take 10,000 steps per day. Gradually work up to this by adding 500 steps to your total each week. Keep going until you gradually reach 10,000 steps per day.

One Week Physical Activity Log














Changes I will make for next week:







Click to view the PDF version of this document: PDF File

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