Walking and Steps Log

Who this is for

A line for every walk. Each row holds the date, where you went, how long it took, the steps if your phone or watch counts them, the distance in whatever units you use and how it felt — and the sheet adds up the minutes, steps and distance without setting you a figure to reach.

Anyone walking regularly who wants a record rather than a feeling — people building a walk into the day, people getting back on their feet after a break or an illness, dog walkers, commuters on foot and anyone who likes to see the month laid out.

What this helps you track

• Where you walked and when, in date order
• Minutes, steps and distance for each walk, in your own units
• How each walk felt, in your words rather than a scale
• The totals for the sheet — minutes, steps, distance and hours on foot
• Which routes you keep going back to

How to use it

1. Write your name, the period the sheet covers and the units you use for distance at the top, so every row matches.
2. Add a row after each walk: the date, the route or where you went, and how many minutes it took.
3. Fill in steps only if something counts them for you, and distance only if you know it — blanks are fine.
4. Say how it felt in a few words of your own, the same way each time, so the entries compare with each other.
5. The totals row and the summary are worked out in the browser and the workbook; on paper, add up at the foot of the page.
6. Start a fresh sheet each month and keep the old ones together.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser
• Excel / Google Sheets workbook

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The workbook uses plain formulas only — SUM, IF, COUNTIF and the like — so it opens in Excel, LibreOffice and Google Sheets without anything breaking, and every calculated cell is grey so you can see which figures it worked out.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

Does the sheet set a daily step count?

No. There is no target, no daily figure and no idea of what is enough anywhere on it. It totals what you walked and leaves the judgement to you or to anyone who is advising you.

What if I do not count steps?

Leave the column blank. Minutes and distance are enough for the totals, and many people log only minutes. The steps column is there for people whose phone or watch reports a figure.

Which units should I use for distance?

Whichever you think in — miles, kilometres, laps of the park. Write the unit at the top once and use it on every row, because the total is only meaningful if the rows agree.

Can I log a run or a hike on the same sheet?

Yes. It is a log of time on foot, and the route column can say what kind of outing it was. If you train seriously, a session log built for that may suit you better.

How is the hours figure worked out?

The minutes column added up and divided by sixty, rounded to one decimal place. It is the same figure as the minutes total, written in a way that is easier to read over a month.