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!
Questions to ask yourself before getting started
- Questions to Ask Yourself about Getting Ready to Exercise (PDF, 107K)
Answer these questions to assess how active you are now and why you want to become more active.
- Questions to Ask Yourself about Making Regular Physical Activity a Habit (PDF, 998K)
Answer these questions to assess how you can get started and stay more active.
- Questions to Ask Yourself about Everyday Activities (PDF, 209K)
Answer these questions to assess what everyday activities are important to you and which ones you want to make sure you can continue to do as you age.
- Questions to Ask Yourself about Your Exercise and Physical Activity Barriers (PDF, 749K)
Answer these questions to assess if there are barriers that keep you from starting or continuing to be active on a regular basis.
Logging your exercise and physical activity
- Activity Log: Find Your Starting Point (PDF, 904K)
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.
- Activity Log: Monthly Progress Test (PDF, 675K)
Track your progress from month-to-month with this worksheet. Take the tests, record your scores, and watch your progress.
Making a plan and setting goals
- Weekly Exercise and Physical Activity Plan (PDF, 345K)
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 — endurance, strength, balance, and flexibility.
- Goal-Setting Worksheet (PDF, 691K)
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. Describe how you will reward yourself for achieving each goal.
For more information
Centers for Disease Control and Prevention (CDC)
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.
March 03, 2021