Daily Walking Log Template
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1daily walking log
Walking
Club
mon
tues
weds
thurs
fri
sat
sun
week total
date:
perceived
exertion
miles/steps:
time:
While you are walking, use
*
RPE
:
this scale to rate how hard
notes:
it feels like you are work-
ing. The rating takes into
account your heart rate,
mon
tues
weds
thurs
fri
sat
sun
week total
how hard you are breathing,
date:
feelings of muscle fatigue,
sweating, etc. and reflects
miles/steps:
how vigorous the exercise
time:
is. The scale ranges from
RPE:
6 to 20, where 6 means
notes:
“no exertion at all” and 20
means “maximal exertion.”
Choose the number that
mon
tues
weds
thurs
fri
sat
sun
week total
best describes your level of
exertion. This will give you
date:
a good idea of the intensity
miles/steps:
level of your activity, and
time:
you can use this informa-
RPE:
tion to speed up or slow
your walking pace to reach
notes:
your desired range. For a
moderate level of exercise,
you should aim to maintain
mon
tues
weds
thurs
fri
sat
sun
week total
a RPE of 12 to 14.
date:
Another way to measure
miles/steps:
how hard you are working
time:
is to use the “Talk test.”
RPE:
During Light exercise, you
notes:
would be able to sing while
you are exercising. For
Moderate-level exercise you
would not be able to sing
*
perceived exertion scale (RPE)
but you should be able to
talk and carry on a conver-
Very, very light
Very light
Fairly light
Moderate
Heavy
Very heavy
Very, very heavy
sation. If you are too out of
breath to talk, then you are
6
7
8
9
10
11
12
13
14
15
16
17
18
20
19
working too hard.
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