How do I track my walking progress?

Dawn Marcus
Keep track of your walking progress by using stickers. Place stickers on your refrigerator calendar each time you complete a walk. Count the stickers at the end of the week to make sure you're reaching your walking target. For example, to achieve the healthy target of walking 150 minutes per week, make each sticker count for ten minutes. Every time you walk ten minutes, put a sticker on that date on the calendar. If you walk for 10 minutes in the morning and 20 minutes in the afternoon, you'll place one sticker on the calendar in the morning and two in the afternoon. If you reach your target of thirty minutes per day for five days a week, you'll have three stickers placed on five different days.
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The best way to measure the number of steps you take in a day is to use a pedometer. You can get a good one for between ten and twenty dollars at fitness specialty stores, major online outlets, and major department stores. Once you have your pedometer, wear it all day every day to keep track of the number of steps you take each day. Instead of a structured exercise program, you can use the guidelines for the number of steps to take per day and find ways to meet that goal. Log that goal in your exercise journal once you've met the minimum you've set for yourself that day, and then write how many steps you've taken at the end of each day on log.

Keeping all your journals and charts in one place will make it easier for you to see how you're doing. For some, it might be easier to use a wall calendar to record how many steps you took on a given day. If you're so inclined, enter the info into a spreadsheet at each month's end and graph your progress over time. It may help to track your number of steps for one month when you begin the exercise program, or for a random week every three months to see if you're still on track, and then make any necessary adjustments to get you at a healthy activity level.
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A great way to track your walking progress is to have a walking log and a walking calendar.  Having these will help keep a track of your walking accomplishments, a walking log, and it will allow you to know when you need to walk and for how long, a walking calendar.  Tracking progress is best shown through recording and the two options listed will assist to help you track your progress.  Be sure to increase when you are physically able to improve your progress.

The best way to track your walking progress is to use a pedometer. There are a wide variety of options available on the market. Pedometers vary from simple, inexpensive versions that track only your steps to more comprehensive, expensive ones that measure and track a whole plethora of data including caloric burn, heart rate, distance etc. Choosing the right one for you is based on need and preferences. Regardless of which one you choose, a pedometer is great tools to help you quantitatively assess your walking or running routine.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.