Your Activity Diary



Example diary page – Click here to enlarge

Whether you’re starting out or setting long term goals, a weekly activity diary will help you to stay motivated and keep track of your progress. It’s also a great way to establish if you’re meeting the current recommendations for physical activity.

Your diary should include: the type of activity, the level of intensity e.g. light, moderate or vigorous and time spent exercising – remember, even 10 minutes of gentle exercise counts to your weekly total.

Guidelines for setting your goals:

  • Build up gradually, too much exercise when starting out can affect your motivation and even your health if it’s too strenuous.
  • Every little bit counts, so even if it’s half an hour gardening, be sure to add ‘everyday’ activities to your weekly diary.
  • You should aim for 150 minutes of activity per week, which breaks down into five half hour sessions.
  • The golden rule is to do as much as you are able. Remember something is better than nothing. Every little bit counts

If you have any medical conditions or have not exercised in a while then please consult your doctor before participating in a physical activity programme.