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Why Keep a Diary?
A Physical Activity Diary can help you identify specific barriers that may prevent you from making successful changes. If kept over time and when compared to earlier diaries, it can also help you see the progress you've made. |
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How to Keep a Diary
Print out or save in your computer several copies of the Physical Activity Diary form. Fill in your diary and keep. Record your physical activity for at least two weekdays and one weekend day a week. Be specific! |
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How to Use the Diary
At the end of each week, look for trends in your activity patterns. Do you exercise less on weekdays? Is there anything about the timing, your location, the people you are with or your mood that discourages you from exercising? |
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Activity Progression
If you are a beginner, start at a very light activity level and add more physical activities. Include special chores like painting rooms, yard work, ironing, cooking and playing a musical instrument.
Subsequently, you can proceed to the next level to carry out light activity such as slow walking of 24 min/mile, garage work, carpentry, house cleaning, childcare, golf, sailing, and recreational table tennis.
Increase intensity as you progress once you are more comfortable with your current level. Get involved in the next level of moderate activity such as walking faster at 15 minute/mile. Get involved in more intense activities such as weeding and hoeing a garden, carrying a load, cycling, skiing, tennis and dancing.
Also, take up more challenging activities with higher intensity such as walking more briskly at 10 minute/mile or walking with a load uphill, tree felling, heavy manual digging, basketball, climbing, or soccer/kick ball. These will be helpful in achieving your desired weight. |
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Recommended Activity Levels
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You are advised to do not less than 30 minutes of moderately-intense physical activity, five days a week. |
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You don't have to do the whole 30 minutes in one go. If you prefer, your half-hour could be made up of three 10-minute bursts of activity spread throughout the day. |
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The activity can be a 'lifestyle activity' (in other words walking to the shops or walking the dog) or a structured exercise or sport, or a combination of these. But it needs to be at least moderate in intensity. |
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If you are at a specific risk due to obesity or you need to manage your weight because of a medical condition, you need 45-60 minutes of exercise at least five times a week. |
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For bone health, activities that require high physical stress on the bones are necessary. |
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Example of activities: Common Chores |
Example of activities: Sports |
Washing and waxing a car (45-60 minutes) |
Volleyball (45-60 minutes) |
Washing windows or floors (45-60 minutes) |
Touch football (45 minutes) |
Gardening (30-45 minutes) |
Walking 13/4 miles (35 minutes at 20min/mile) |
Pushing a stroller (11/2 miles in 30 minutes) |
Basketball (shooting baskets for 30 minutes) |
Raking leaves (30 minutes) |
Basketball (playing game for 15-20 minutes) |
Walking 2 miles (30 minutes at 15min/mile) |
Bicycling 5 miles (30 minutes) |
Shoveling snow (15 minutes) |
Dancing fast (social dance for 30 minutes) |
Stairwalking (15 minutes) |
Water aerobics (30 minutes) |
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Swimming Laps (20 minutes) |
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Bicycling (4 miles in 15 minutes) |
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Jumping rope (15 minutes) |
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Running (11/2 miles in 15 minutes; 10min/mile) |
Research shows that people who keep track of how active they are as well keep track of their diet,
lose weight and keep it off. Start your diary today - you will see how far you can go.
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