Tracking Your Walks

Walking Logs, Journals, Calendars, and Apps to Keep You Moving Forward

Young woman writing in journal on the beach
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Recording your walks is the best way to maintain a walking schedule. You may have made a plan for when you will exercise, but it can be easy to let that slip and you may not even realize you are getting less exercise than you need for health, fitness, or weight loss. Learn ways you can easily track your walks, both by hand and by using apps, fitness trackers, and online resources. Then see how you can use those tracking methods to find ways to improve your fitness plans.

What Should You Track?

While some people love to analyze all of their numbers, others simply want to know they are getting enough exercise for health, fitness, and weight loss. Here are some key numbers to track and goals you may wish to set:

  • Walking time: Track your minutes spent in brisk walking or doing other moderate-intensity exercise (minimum of 10 minutes at a time). The goal for health should be at least 150 minutes per week. Fitness trackers often detect active minutes automatically, with a basic goal of 30 minutes per day.
  • Walking speed: You may want to note whether you took an easy stroll or you walked briskly. If you are using an app or monitor that records your pace, you may want to note that.
  • Steps per day: 10,000 steps per day is a common goal, as tracked by a pedometer, fitness monitor, or your mobile phone.
  • Walking distance: Track the miles or kilometers you walk. You can use a known distance or one recorded by your fitness tracker or apps.
  • Calories burned: You can track the calories burned in dedicated workouts as well as your all-day calorie expenditure.

If you are using a fitness tracker or app, many of these numbers will be recorded, but they will only be useful if you look at them and try to achieve your daily and weekly goals.

Get Insights from Your Walking Statistics

Put your numbers to work by looking at the pattern.

Are you more likely to get in your exercise if you do your workouts in the morning or the afternoon? How many days per week did you achieve your goals? What may explain why you didn't meet your goal for the day or week? Are you more active on the weekend? Do you do better when you have a walking partner?

If you are never achieving your daily goals, you may want to set them a bit lower and work on consistently achieving the new goal. If you have no problem making the goal day after day, you may want to set it higher to challenge yourself more.

Printable Walking Logs and Spreadsheeets

Print out these free calendars and logs to track your walks on paper. You can note your distance, time, speed, and steps.

  • Weekly Walking LogPrint out this weekly log to use to track your walks and progress. It includes Sunday twice, so you can choose whether your tracking week is Sunday through Saturday, or Monday through Sunday.
  • Daily Walking JournalUse this printable daily walking journal to track your numbers and memories of each walk.
  • Food Diary and Walking LogTrack your food habits and your walking and exercise with this printable .pdf file.
  • Monthly Walking Logs for 2018 and 2019Print out these monthly calendar pages to note your steps, distance and walking time each day.
  • Webwalking USA Program: This is a free program to chart your walking steps, minutes, or miles on a virtual walk across the USA on the American Discovery Trail.
  • Excel ​2018 Spreadsheet | 2019 Spreadsheet: Enter your walking miles, time, steps, and any notes each day. These spreadsheets calculate your total mileage per month, walking time per month, minutes per mile, minutes per kilometer, and total steps.

Mobile Apps and Online Trackers

Use a pedometer app on your mobile phone to track the walking you do all day long, or to track walking workouts. They are an easy way to get started as there is no separate pedometer or fitness tracker is required.

They use the motion sensor that is built into your mobile phone. The drawback is that they don't track any steps you take when you aren't carrying your mobile phone.

Fitness trackers such as Fitbit, Garmin, Jawbone, and Polar sync to an app or online site to automatically track your walking data. You can also log activities that aren't tracked. Advanced models have automatic detection of walking workouts and allow you to add notes. Many of the apps exchange data with other apps and sites such as MyFitnessPal.

Use an online map or mapping app draw and measure your walking route and calculate your walking calories. There are several sites and apps, including MapMyWalk, that allow you to save your routes or use routes that others have created in your area. You can print out the route or use the associated app to guide you on a walk.

A Word From Verywell

Tracking your walks can help keep you on the path to health, fitness, and weight loss. You don't have to be obsessive about the numbers, but they can help motivate you to get out the door or onto the treadmill. It feels good to meet a goal. You may even want to engage in some friendly competition with friends to see who can meet their goals consistently.