# Exercise diary

Source: https://synapse-lifestyle.com/en/blog/exercise-diary

- **Activity insight**: By tracking how much and what types of activity you do each day, you get a clear picture of your movement patterns.
- **Motivation and goals**: Recording your progress helps you stay motivated and keep your goals clearly in sight.
- **Tracking progress**: By logging your activities, you can see how much progress you're making and where there's still room to improve.

## How to keep an exercise diary

An exercise diary can be simple, but it should contain the information you need to reach your goals. Here's a simple weekly template you can use:

**Exercise diary: Week [date]**

| Day | Activity | Duration (minutes) | Intensity (low, moderate, high) | Notes |
| --- | --- | --- | --- | --- |
| Monday |  |  |  |  |
| Tuesday |  |  |  |  |
| Wednesday |  |  |  |  |
| Thursday |  |  |  |  |
| Friday |  |  |  |  |
| Saturday |  |  |  |  |
| Sunday |  |  |  |  |

## Example of a completed exercise diary

**Exercise diary: Week 1**

| Day | Activity | Duration (minutes) | Intensity (low, moderate, high) | Notes |
| --- | --- | --- | --- | --- |
| Monday | Walking | 30 | Moderate | Lovely morning walk |
| Tuesday | Yoga | 45 | Low | Relaxing session |
| Wednesday | Cycling | 60 | High | Hilly terrain |
| Thursday | Strength training | 40 | High | Focus on legs and core |
| Friday | Jogging | 30 | Moderate | Light rain, felt good |
| Saturday | Walking | 60 | Low | Family walk in the park |
| Sunday | Rest day | - | - | Feeling recovered and rested |

## Tips for keeping an exercise diary

- **Be consistent**: Log your activities every day, even on days when you haven't moved much. Consistency is the key to success.
- **Be honest**: The goal of an exercise diary is to get an accurate picture of your activity. Be honest about what you've done.
- **Use the notes column**: Record how you felt during the activity, any challenges you faced, and your overall impression of the session.
- **Set goals**: Use your exercise diary to set goals and measure your progress. This can help you stay motivated and improve your performance.

## Conclusion

An exercise diary is a simple but effective tool for monitoring your physical activity and reaching your goals. By logging your movement every day, you gain insight into your patterns, track your progress, and stay motivated. Start keeping an exercise diary today and experience the benefits of a more conscious and active life. Good luck!