Are you one of the many Canadians now using a fitness tracker to monitor your physical activity, sleep patterns or general health? According to the 2016 Sun Life Canadian Health Index report, Canadians most often track their daily steps, calories burned, active minutes, sleep, stairs climbed, heart rate and weight loss.

Check out these common targets for daily fitness tracking – and some tips to help you reach them:

These tips can help you use your fitness tracker to take aim at good health.

  1. Daily steps and distance

    It takes about 5 minutes to walk 500 steps.

    Tracking tip: Under 50? Aim for 7,000-13,000 steps/day; 50-70? Take 6,000-8,500 steps/day.

  2. Daily calories

    Consume 500 – 1,000 fewer calories = weight loss.

    Tracking tip: Try an online calculator.

  3. Active minutes

    Aim for 150 minutes/week – just 21 minutes a day!

    Tracking tip: Be active for at least 10 minutes at a time.

  4. Sleep

    Most adults need 7-9 hours of sleep per night.

    Tracking tip: Use your tracker to wake you at the optimum time in your sleep cycle.

  5. Heart rate

    Maximum rate during exercise: no more than 220 minus your age.

    Tracking tip: Aim for 50-70% of your maximum heart rate during moderate exercise.

  6. Weight loss

    Find your healthy weight range with a body mass index calculator.

    Tracking tip: Ready for healthier eating? Start with Canada’s Food Guide.

*These target numbers are simply suggestions for people of average age, health, weight and fitness level. Be sure you set targets that are right for you and, if you’re new to regular exercise or have health problems, check with your doctor before starting any exercise program.

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