Keep A Walking Log to Stay Motivated and Achieve Your Fitness Goals

A walking log, also known as a journal or diary, is a place to track your progress. Although you can buy one at a book store, it can be as simple as recording your progress in any journal or notepad you have available.

You can also download and print this helpful tool for free! You will need to have Adobe Acrobat Reader software installed on your computer. If you don't already have it, you can download it for free on the Adobe Site.

Click here to view and print a free Walking Log, or right-click to download it

why keep a walking log?

Research shows that recording ow much you exercise is a great way to stay focused on your goal. It is very motivating to see how far you have come.

It also keeps you on track. For example, if your goal is to walk 5 miles a week and you aren’t sure how many more miles you need to to reach that goal, you can check your records for exact mileage information.

What Should I Keep In It?

Here are a few important bits of information to track.

Notes. Record where you walked and describe the conditions. Was it flat? Hilly? Sunny? Rainy? This will help to establish a pattern. Let’s say you’ve begun to experience some neck pain every few days.

You can go back through your records and determine if this neck pain arises from a certain type of weather or a certain path you’ve taken. Of course, you shouldn’t experience any neck pain if you have the proper walking posture! Click here for more information on how to walk properly.

Or, perhaps you find that you feel more energized at certain times. Check your notes for a pattern. Maybe it’s that extra hilly path that seems impossible at the time but leaves you feeling refreshed and energize afterward.

Heart Rate. Record your heart rate before, during and after each walk. Remember that it is important to stay within the Target Heart Rate Zone to burn calories and strengthen your heart.

When you find that your heart rate is not in this zone because your fitness level has improved, it is time to increase your speed or find some hills to climb so that you continue to give your body a good workout. Don’t know what your Target Heart Rate Zone is? Click here to determine your personalized Target Heart Rate Zone.

Mileage. This is a great way to keep track of your progress. You’ll be able to look back at your recorded mileage and remember when you could barely complete a mile a week. Now you may be walking 5 miles a week or 5 miles a day!

Goals. Is your goal to accomplish 5 miles this week or 10? Record it so that you can keep track of what you accomplish.

A walking log can contain as much or as little detail as you like. By tracking your progress, you will find that you have very powerful reminder of your fitness journey.

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