Checklist

Weekly movement checklist

Reflection worksheet—not a diagnostic score or risk calculator.

How to use weekly

Pick a fixed day—Sunday works for many. Tick honestly; one missed walk week is information, not failure. Share patterns with PT or primary care at visits.

One-line journal

"Best movement: ___ . Barrier: ___ ." Repeat weekly—barriers often repeat (meetings, weather, fear) and become solvable.