Get into healthier lifestyle habits with this habit tracker PDF set. Keep yourself focused and accountable by recording all you daily habits and aiming to improve week on week. The set includes 7 printables, to help you improve your diet, sleep pattern, water intake and activity levels.
Habit tracker set – full list of PDFs
#1 Exercise minutes tracker
This is to keep a record of your daily exercise. We should aim for at least 75 minutes of exercise a week, according to the American College of Sports Medicine guidelines. Record all your exercise activities so that you can check you’re reaching the minimum.
#2 Steps tracker
As an alternative to 75 minutes of exercise a week, we can do 150 minutes of general activity like walking. If you want to do 150 minutes walking a week, then aim for 2000-2500 steps a day.
#3 Sleep log
Record your hours in bed and sleep quality with the sleep tracker. Getting enough hours of good quality sleep is important to our wellbeing. Working out what bed time and getting up time best suits our own body clocks can help improve sleep quality. For example, if you go to bed at 10 and get up at 6, but spend the first couple of hours being restless, then you may get more quality sleep hours by going to be at 12 and getting up at 7. Recording your sleep patterns will help you work out what’s best for you.
#4 Water tracker
Although the advice to drink 8 glasses of water a day isn’t backed by research, it’s a good target to work towards. Water is natural and calorie free, so the more of our fluid intake that comes from plain water the better. Good hydration is important, especially for active people. Read more about hydration.
#5 Diet log with healthy eating guidance notes
Trying to eat healthily can be confusing. There’s plenty of official, research backed advice available. Unfortunately it gets scrambled with irresponsible marketing of fad diets and food replacement products. The only way to maintain a healthy weight is to have a healthy diet. This diet log isn’t a calorie counter, it’s for tracking the quality of your diet. It comes with a brief outline of what a healthy diet should look like.
#6 5 a day tracker
Studies have shown that eating 5 x 80g portions of a variety of fruit and vegetables is beneficial to both long and short term health. Keep track of your portions with this chart – ideally, there should be a tick in every circle!
Bonus PDF – healthy shopping list
This one isn’t a tracker, it’s a shopping list template to help you plan what healthy foods to buy.
Download the habit tracker PDF set
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