Regular participation in physical activity is associated with a variety of health benefits and a reduction in diverse chronic diseases. However, empirical studies have shown that about 50% of the participants in exercise programs drop out during the first six months. Diet and exercise journal. An important part of your weight loss journey is being aware of what you eat and do. This daily food log template in Excel will help. Use the Excel diet template to monitor your progress and evaluate your diet and exercise choices. There are several ways you can keep a fitness journal, these are the following: Pen and Paper – these include a regular notebook, a regular journal, an exercise book, a scrapbook Personal Laptop or Computer – using Excel or LibreOffice Calc spreadsheet, or a computer software.
A diary can be a great way to make sure you are getting the most out of your exercise routine. You don’t know how your body will react to certain exercises, so it can be helpful to record how you feel to discuss with your doctor later. You can also use the diary to monitor your progress.
Just like you keep track of budgets, bills, grocery lists, and other parts of your daily life, keeping an exercise diary is a great way to make sure you are staying on track or making note of things that aren’t working for you.
What should go in my exercise diary?
How you feel before you exercise: Start by writing down what you feel like, both physically and emotionally, before you begin working out. That will give you a “baseline” to compare to
Type of exercise and duration: After you are done, record exactly what you did and how long it took (for example, “I walked a quarter mile in 15 minutes, with a 2-minute break halfway through”)
Your mood after your exercise: Once you’ve had a chance to cool down, write down how you are feeling again
After a few weeks, you will hopefully begin to see what types of exercise, if any, make you feel the best. Share the results with your doctor, so you and your doctor can adjust your exercise plan to fit your needs.
Where can I find one?
There are several ways to start an exercise diary. Some examples include:
Exercise Diary Template
Start a diary online. There are a lot of websites you can try, such as Mynetdiary.com
Download an app for your computer, phone, or tablet
Find a device, such as a pedometer or sensor, that can track how many steps you take, how well you sleep, and other health-related stats