Trackable Metrics
📊 Daily Metrics
- • Steps per day - Track with pedometer or smartphone
- • Exercise duration - Time spent in physical activity
- • Blood pressure log - Before and after exercise
💪 Performance Metrics
- • Energy level (1-10 scale) - Rate how you feel
- • Muscle soreness/recovery time - Track recovery
- • Exercise intensity - How hard you worked
📈 Why Track These Metrics?
- Motivation: Seeing progress keeps you engaged
- Safety: Helps identify overtraining or health issues
- Adjustment: Allows you to modify your routine as needed
- Communication: Share data with your healthcare team
Tools to Use
⌚ Step Counters / Fitness Watches
Recommended features:
- Step counting and distance tracking
- Heart rate monitoring
- Sleep tracking
- Water intake reminders
- Simple, easy-to-read display
Popular options:
- • Fitbit Inspire series
- • Apple Watch (basic model)
- • Garmin Vivosmart
- • Smartphone apps (free)
📝 Exercise Journals
What to track:
- Date and time of exercise
- Type of activity performed
- Duration and intensity
- How you felt before/after
- Any symptoms or concerns
Format options:
- • Paper journal or notebook
- • Mobile apps (MyFitnessPal, etc.)
- • Spreadsheet (Excel/Google Sheets)
- • Simple note-taking app
🤔 Weekly Self-Check
Key questions to ask:
- "How did I feel after each workout?"
- "Did I have more energy this week?"
- "Was I able to complete my planned exercises?"
- "Did I notice any concerning symptoms?"
Benefits:
Helps you stay aware of your body's response to exercise and make necessary adjustments to your routine.
Sample Tracking Template
📋 Weekly Exercise Log
| Date | Activity | Duration | Energy (1-10) | Notes |
|---|---|---|---|---|
| Mon | Walking | 20 min | 7/10 | Felt good, no fatigue |
| Wed | Chair exercises | 15 min | 6/10 | Slightly tired, took breaks |
| Fri | Stretching | 10 min | 8/10 | Very relaxed, good sleep |
🎁 Bonus: Coming Soon!
Download KidneyTracker's printable fitness tracker - A comprehensive tracking sheet designed specifically for CKD patients, including all the metrics mentioned above plus space for notes and progress observations.
Tips for Success
1
Start Simple
Begin with just 2-3 key metrics and add more as you get comfortable with tracking.
2
Be Consistent
Track at the same time each day to build a habit and get accurate data.
3
Review Weekly
Look at your data each week to identify patterns and make adjustments.
4
Share with Your Doctor
Bring your tracking data to appointments to help your healthcare team understand your progress.