Keep an Exercise Log to Record Your Daily Activity
If you have decided to use diet and exercise to shed weight, try creating an exercise chart to put up on your fridge or tape to the bathroom mirror. An exercise log can help you see results and keep you on track toward your weight loss goal.
Make a grid on a piece of paper with space to record the date along the side and 10-minute time slots along the top, as shown here. As you complete your exercise sessions, make an X in the box that corresponds to the amount of time that you exercised.
Focus first on increasing the length of time that you exercise and then shift your efforts to increasing the intensity. For example, after you’re comfortable with walking, you can add a variety of activities to total your 60 minutes — for example, jogging, hiking, or working out with weights.
After you reach your goal of 60 minutes of daily exercise, begin jotting down the kind of exercise that you do in the column that corresponds to the amount of time you’re active. (Your goal, even after you’ve moved past the walking-only stage, is still 60 minutes a day.)