What We’ll Cover:

• Setting realistic goals to suit your starting point.
• Staying accountable and motivated.
• Tools and tips to make tracking simple and effective.

Tracking your physical activity is a great way to gain immediate feedback and satisfaction for the work you’re putting in. Imagine it like tracking a long journey, at first, your destination might seem far away, but as you track your steps, you can see yourself moving closer. Each milestone, be it a workout, a run or walk, or a set of exercises, shows the progress you’re making, building momentum and motivating you to keep going. Tracking helps you see the work you’re putting in, set achievable goals, and adjust your plan as needed to stay on track.

Set realistic goals‍

Tracking your activity helps you see your baseline (starting point), so you can set goals and targets that feel realistic and achievable. Instead of aiming too high, focus on small, measurable steps such as:

• Setting a daily step target with an aim to gradually increase this.
• Going for longer distances or higher speeds can also be built up.
• Gaining strength by doing higher weights or more repetitions.

Staying accountable and motivated‍

Writing down or logging your activities helps you stay on track. It’s also a great way to look back and see how much you’ve achieved.

Here are a few tools you can use:

• Fitness apps or wearables: These are a great way to record activities and gain feedback on your workout and progress. They offer unique data and information that can be both helpful and interesting to know.
• Paper journals: Tracking physical activity in journals, or on calendars and whiteboards can be helpful also. It’s a solid way to plan, track and then reflect back on your physical activity levels.
• Sharing progress: Tell a friend, family member, or your Roczen group about your progress for extra encouragement.

Celebrate progress and adjust goals‍

Tracking shows you how far you’ve come and helps you make changes when needed.

• Celebrate wins: Reflect and enjoy progress as you continue to make it; small bits of progress will drive motivation and build momentum to keep pushing.
• Aim to get better: Look for small gains you can aim for, like walking further, increasing the intensity of a workout or lifting more weight.
• Tweak your plan: If progress slows, tracking can show where you might need to step things up or try something new.

Tools and methods for tracking‍

Find what works best for you. Here are some popular options:

• Wearable devices: Fitness trackers like Fitbit, Garmin, or Apple Watch measure steps, heart rate, and even sleep. GPS-enabled devices can track outdoor activities like running or cycling. 
• Mobile apps: Use apps like Strava or Couch to 5K to log workouts and connect with fitness communities. Guided workouts through the Roczen app can then offer guidance on how to exercise.
• Manual tracking: Write in a journal to record details like workout type, duration, and how you felt. Use a spreadsheet to track progress, such as weight lifted, miles walked, or workout frequency.

Tips for successful tracking

• Be consistent: Log your activity daily or right after your workout.
• Set reminders: Alarms or notifications can help make tracking a habit.
• Review progress: Look back at your records regularly to see how you’re doing and adjust your goals.

Summary

By tracking and recording your efforts, you can see your progress, celebrate milestones, and adjust your goals and targets when needed, helping you stay focused and motivated. Whether you prefer fitness apps, wearable devices, or a notebook, finding a tracking method that works for you can make a big difference. Small, steady improvements add up over time, and tracking helps you stay focused and confident every step of the way.