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Exercise and Physical Activity

Exercise and Physical Activity Tracking Tools

Keeping track of your progress is a great way to stay motivated to exercise. Use these tracking tools to help stick to your exercise routine and see your progress!

Find Your Starting Point Activity Log (PDF, 211K)
For a couple of weekdays and a weekend, write down how much time you are physically active. The goal is to find ways to increase your activity.

Goal-Setting Worksheet (PDF, 138K)
Use this form to write down your goals. Try putting them where you can see them, and renew them regularly. Include both short-term goals and long-term goals for yourself.

Track Your Activities Daily Records (PDF, 135K)
This worksheet can be used to help track your activities. Try to build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week.

Weekly Exercise and Physical Activity Plan (PDF, 201K)
Use this form to make your own exercise and physical activity plan — one you think you really can manage. Update your plan as you progress. Try to include all 4 types of exercise - strength, flexibility, balance and endurance.

Monthly Progress Test (PDF, 206K)
Track your progress from month-to-month with this worksheet. Record your activities and watch your progress.

For More Information

Centers for Disease Control and Prevention (CDC)
800-232-4636 (toll-free)
888-232-6348 (TTY/toll-free)

President’s Council on Sports, Fitness & Nutrition

National Library of Medicine

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.