Movement
Movement Tracker
Explore how movement and sitting fit into your day. Record your activities, how demanding they feel and how you feel afterwards to notice patterns across two weeks.
Free printable PDF · Two-week tracker
What could you notice?
Which types of movement appear regularly, which receive less attention and when you spend long periods sitting. You may also notice what helps you make time for movement, and how different activities relate to your energy, mood or physical comfort.
How to use it
Record your activities each day, including strength, cardio, balance and stretching. Add the start time, duration and effort from 1–5. Brief sessions count too; for mixed sessions, split the minutes between activity types.
If useful, mark how you feel afterwards compared with before and add a short note about the circumstances. Effort describes how demanding an activity feels, not pain.
Shade the periods you spend sitting or reclining while awake. Leave sleep and movement blank; approximate times are fine.
After two weeks, use the questions at the end to review the overall pattern.
YOUR NEXT SMALL SHIFT
Look for a pattern.
Choose one experiment.
Choose one manageable change based on what you noticed: interrupt a long stretch of sitting, make room for a less familiar type of movement or repeat an activity you enjoyed. Decide when it could fit into the coming week.
At a glance
Format
Printable PDF
Best used for
Noticing sleep patterns over time
Created by
Dr. Saartje Jooris | The Health Shift
An educational tool for reflection. It does not diagnose a condition.
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