Track Your Activities Daily Records

Build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Download the Track Your Activities Daily Record below.

Endurance

You can use this form to record your endurance activities. Try to build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best.

TIP: Be creative! Try different activities on different days of the week and don’t forget to challenge yourself.

Strength and Balance Daily Record

You can use this form to keep track of the strength exercises you do each day. Try to do strength exercises for all of your major muscle groups on 2 or more days a week for 30-minute sessions each, but don’t exercise the same muscle group on any 2 days in a row. Record the number of repetitions and the amount of weight you use (for example, “2 reps/3 lbs”).

Flexibility Daily Record

You can use this form to keep track of your flexibility exercises. Record the number of repetitions you do.