Daily Walk the Dog and Win! tip

Keeping Track of Your Progress

There are many good reasons to keep track of your walking routine. For example:

• You may find a difference between what you think you do and what you actually do.
• You will be able to see your successes as you develop healthy habits. This helps build confidence in reaching your goals.
• You will be able to identify where challenges exist, where improvements can be made or where habits need to be changed.
• You will be able to compare your behaviours to your goals.

How do I keep track?

Create a chart that has the following headings:

Day, Time(minutes), Steps, Distance, Intensity,Comments.

Write the days of the week along the side of the page.

Once you have created your chart, record the following:

• The total time walked (ie. 20 minutes, or 2 walks at 15 minutes each) each day.
• If you own a pedometer (step counter) record the number of steps walked.
• The distance walked (if known).
• The intensity of your walk (ie. light effort, moderate effort, vigorous effort).
• Record any comments you have about your walk that day.
• Also, ask yourself on a regular basis if you reached your walking goal, what went well, what needed improvement, and any ideas or special places you have planned for the following week.

Reminder: Be sure to complete your Walk the Dog and Win! contest ballot and include your dog walking times! Please have them submitted by October 19th, 2007!  Good luck!