Take control of your wellness with our ready-to-use Health Tracker Template.
Track your fitness, sleep, water intake, and daily energy in Google Sheets, Excel, or PDF and watch your healthy habits grow without any setup stress.
What Is a Health Tracker Template?
A health tracker template is a pre-designed tool that helps you monitor and record various aspects of your physical and mental well-being over time.
By using a health tracker template, you can easily identify trends in your health habits, stay accountable to wellness goals, and share comprehensive information with healthcare providers when needed.
Download Spreadsheet Daddy’s Free Health Tracker Template
Our Health Tracker Template helps you monitor your daily wellness habits and activities in one organized place.
What’s included
- Comprehensive daily health metrics tracking: The template features dedicated columns for Date, Steps Taken, Exercise Type, Exercise Duration, Water Intake, Calories Consumed, Sleep Hours, and Energy Level, enabling you to monitor multiple aspects of your wellness journey in one centralized location for holistic health management.
- Flexible exercise documentation system: The Exercise Type and Exercise Duration columns allow you to record any form of physical activity, from cardio and strength training to yoga and walking, along with precise time tracking, making it easy to analyze your workout patterns and progress over time.
- Hydration and nutrition monitoring: Dedicated fields for Water Intake and Calories Consumed help you stay aware of your daily consumption habits, supporting nutritional goals and ensuring that hydration levels are consistently tracked alongside other health metrics.
- Sleep and energy correlation tracking: The Sleep Hours and Energy Level columns work together to help you identify patterns between rest quality and daily vitality, providing insights into how your sleep duration impacts your overall well-being and performance throughout the day.
- Customizable notes section for personalized insights: The Notes column provides flexible space to record mood fluctuations, meal details, medication reminders, symptoms, achievements, and other relevant observations that give context for your daily health data, enabling more meaningful long-term analysis.
You can easily customize it by adding or removing columns to track what matters most to you.
Grab your free blank Health Tracker Template in the format that works best for you using the links below:
How to Use Our Health Tracker Template
1. Get this template as an Excel or PDF file, or make your own copy in Google Sheets.
2. Complete the columns by recording all essential wellness information:
- Date: Enter the specific day you’re tracking to maintain chronological health records.
- Steps Taken: Record your total daily step count from your fitness tracker or pedometer.
- Exercise Type: Specify the primary physical activity performed (cardio, strength training, yoga, walking, etc.).
- Exercise Duration: Document the total time spent exercising in minutes or hours.
- Water Intake: Track your daily fluid consumption, typically measured in glasses, ounces, or liters.
- Calories Consumed: Log your total caloric intake for the day, including meals and snacks.
- Sleep Hours: Record the number of hours of sleep obtained during the previous night.
- Energy Level: Rate your overall vitality and alertness throughout the day (Exhausted, Tired, Okay, Good, or Energized).
3. Record explanations for unusual activity, low or high energy levels, changes in diet or exercise, or any other circumstances affecting your health that day in the Notes section.
