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Taking a daily walk is a great form of exercise. Walking is easy to do, perfect for any fitness level and doesn’t take a lot of time or require a gym membership. Step outside for some fresh air and then record your physical activity on the free printable walking chart. It’s a coloring sheet and fitness tracker in one!
Free Printable Walking Chart to Help Achieve Your New Year Goals
Once upon a time I was a student studying psychology at the University of Texas in San Antonio. I ultimately did graduate with my bachelors in that field of study, but my support work was all in community health. That’s where my true passion lies. I enjoyed learning about health and even the idea of one day educating others on the various aspects of the living a healthy lifestyle.
The new year is a great time to get started on a new and healthier you! For that reason many people tend to begin a fitness regimen as part of their New Year’s Resolutions. Actually sticking with it is a totally different thing. But this printable walking chart is designed to help you keep those resolutions!
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Setting Goals
A couple of years ago I set a weight loss goal. I developed postpartum preeclampsia following the birth of our last child. From there I in heart failure and my blood pressure stayed elevated. So I got to work. I’m happy to report that through my efforts (and taking the necessary blood pressure medications, my heart function has returned completely to normal. To this point I’ve lost around 30 lbs. It fluctuates and I need to still drop more, but I’m feeling so much better with where I now am.
Sedentary lifestyles are known to increase cardiovascular diseases and I know that I’m already at a huge risk for those types of issues. Genetics and all that. Setting a goal to get in my daily steps in has been such a help for me in the entire process of getting healthier and losing weight, but I’ve found that giving myself rewards (when I achieve my goals) is also a great motivator for me. This is where that whole health psychology class from senior year comes in! It’s proven that if we know there’s a reward coming then we will continue pushing forward to reach the goal and thus get the reward item desired.
For me that reward is shoes. Always shoes. Like a new pair of Rothy’s is a huge motivator for me!
How many steps a day?
This number has not changed from when I was taking health classes in college. 10,000 steps a day is what is recommended. That seems like a lot but adding some weekly walks to your schedule will really help to achieve the number.
How many days a week should you walk?
First thing is first. Healthcare professionals recommend walking a minimum of 30 minutes a day and at least 5 days a week. That amount of walking equates to about 2 hours and 30 minutes a week.
Getting those steps in on a treadmill is a great way to stay on track.
Especially if the weather is not the best outside!
What are the benefits of walking?
If you are seeking better health then walking is a great place. While the calorie burn from walking isn’t as much as other rigorous exercise, it’s a low-impact workout that is proven to reduce the risk of disease and even improve mental health. Gotta love those endorphins that regular exercise can give you! A walking workout is also a great way to lose weight if implemented on a regular basis and incorporated with a healthy diet.
Walking outside is a great way to get some fresh air and really get those endorphins going!
Tracking Your Fitness
Fitness trackers are really helpful for recording the efforts you put in and a fantastic way to stay motivated. A couple of years ago I made this one and it was really popular with you all. Get the free printable fitness chart HERE.
So I figured that I’d make a printable walking chart for you this time!
30-Day Walking Challenge
Record your daily progress with this printable walking chart!
What you’ll do with the printable walking chart:
Free printable. Print off the PDF file for the printable walking chart HERE.
Set a goal. At the beginning make sure to set a goal that is attainable. If you aren’t ready to walk 5 days a week then start out with only 2-3 days a week.
Choose a reward. Pick a reward that is going to be a good motivator. For some this might be a dinner out, a new shirt, going to the movies or a bowl of ice cream. For me it’s a new pair of shoes!
Get walking! Start out at an easy pace that works for you. (Move up to moderate intensity if you have already been walking 5 days a week.)
Record your number of walks. Keep track of your progress by coloring in a flower each day that you walk. Repeat this weekly for the full 30 days.
Walking for exercise tips:
- Start out slow. Don’t overdo it all at once or too quickly. Start out at a level that is comfortable for you. Then gradually increase the amount to time and distance that you spend walking.
- Be sure to drink plenty of water. Staying hydrated is so important when doing any type of fitness program.
- Get a walking buddy. to help keep each other on track.
- Look for ways to get extra steps. Adding extra steps into your everyday routine is an easy way to . example: Take the stairs instead of the elevator, park your car in a parking spot that is further away from the building, etc.
- Fitness watch. Using a fitness watch to monitor your heart rate, walking speed, distance walked and calories burned is really helpful. (I absolutely LOVE my Apple watch for this.) It also keeps you motivated if you have an accountability partner linked to your own watch so that you can encourage each other when you see activity has been completed.
Free Printable Walking Chart
Good luck with all your health and fitness goals in the new year!
Looking for other ways to keep track of your exercise? Get the free printable fitness chart HERE. It’s also a coloring sheet!
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Tara
blog owner at Seeing Dandy Blog
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This post could contain affiliate links or be sponsored which means I earn from advertising. Also as an Amazon Associate I earn from qualifying purchases. More details here.