A healthy body leads to a healthy mind. And with a healthy mind, you can be more productive, achieve your professional goals more readily, and feel more alert throughout the day.

Unfortunately, diminishing motivation is often the curse that stops you from reaching your fitness goals. For many people, it is not enough to simply start. You need to track your progress, so you can gain motivation from seeing your improvements over time.

One of the best ways to track your health and fitness is to turn to a trusty Excel spreadsheet. And the best part? You don't even need to make your own. Here are some of the best free Excel templates for monitoring your health and fitness achievements.

1. Activity Tracker

activity tracker

Many people don’t realize the vast number of Excel templates that are available directly from Microsoft. There are hundreds to choose from across a wide range of categories, including health and fitness.

To begin, check out the Activity Tracker. Choose your top five exercise activities (for example, jogging, swimming, cycling, walking, and weightlifting), then use the spreadsheet to track the duration of your sessions and the number of calories you burned in each.

In the left-hand panel, you can see an overview of the total time and calories for each activity type. If you're still struggling for motivation, make sure you check out our list of online fitness resources.

Download: Activity Tracker (Free)

2. Weight Loss Chart

weight loss chart

One of the best ways to maintain your weight loss regime is to log your decreasing body weight over time.

You can find lots of weight loss logs online, but the simple Excel template from Vertex24 is perfect for most casual users. Enter your start weight and your goal at the top of the chart, then log your weight on a daily basis to watch it drop. There is also space for logging your chest, waist, thigh, and arm measurements.

Separate charts are available for men and women, and both kilograms and pounds are supported. For extra insight, download the accompanying weight loss graph template. It tracks your inputs on a visual chart.

Download: Weight Loss Chart (Free)

3. Blood Pressure Tracker

blood pressure tracker

Another superb Excel template from Microsoft that is worth checking out is Blood Pressure Tracker.

High blood pressure can be life-threatening. And if you're not in the outright dangerous zone, elevated pressure can still give you headaches, make you feel lethargic, and impair your cognitive ability.

This chart lets you keep an eye on your blood pressure. As a general rule, the fitter you are and the healthier your diet, the better your readings will be. For older people especially, this is an essential template to use.

Download: Blood Pressure Tracker (Free)

4. Meal Planner Template

weekly meal planner

Speaking of diet, there is no point in maintaining a dedicated workout plan if you're still stuffing your face with a Big Mac a few times a week.

The Meal Planner Template will make sure that you stay on top of what you are eating every day. You can log your breakfast, lunch, dinner, and snacks, and there is also a grocery list section and notes section, so you can pre-plan your weekly menu in advance.

Make sure you also check out the tabs at the bottom of the sheet. They include meal ideas and the ability to auto-populate cells on the main template.

Download: Meal Planner Template (Free)

5. Fitness Tracker

fitness tracker

If you are the type of person who likes visual overviews rather than endless data-driven sheets, check out the Fitness Tracker template from Microsoft.

There are tabs at the bottom of the page for entering your workouts (including weights, reps, and duration) for both strength training and cardio, then all your inputs are automatically pulled into handy pie charts on the main overview tab. If you're not sure which exercises to do, get inspiration from workout apps for mobile.

Make sure you also use the Other tab for adding random activities such as walking the dog or playing a team sport.

Download: Fitness Tracker (Free)

6. Blood Sugar Chart

blood sugar chart

Blood sugar is an oft-overlooked metric by people who are casual fitness fans rather than hardcore gym-goers. This Excel template lets you track your blood sugar levels throughout the day.

You can enter your healthy blood sugar range for your age, then make sure you stay within the boundaries of that range throughout the week. If you see yourself straying too far away from the norm, you can quickly make changes to your diet before it starts to affect your weight (or worse).

Download: Blood Sugar Chart (Free)

7. BMI Chart

bmi chart

Your body mass index (BMI) uses your weight and height to enable you to ascertain your perfect weight range for your body type. The ranges used are underweight, normal weight, overweight, moderately obese, severely obese, and very severely obese.

The method is not without its flaws; some of the bulkiest-but-fittest athletes on the planet (such as rugby players and NFL stars) will show as being overweight. But for the average person, it can help to give you an accurate ballpark of what your weight should be.

This chart includes an overview as well as a BMI calculator.

Download: BMI Chart (Free)

8. Calorie Amortization Schedule

calorie amortization schedule

How many calories should you be eating every day? That's a surprisingly hard question to answer. It depends on your gender, activity levels, age, height, weight, weight loss goals, and more.

Thankfully, you can remove the guesswork thanks to Microsoft's Calorie Amortization Schedule Excel template. Just enter your various metrics into the calculator, and you will get a precise number to aim for.

Download: Calorie Amortization Schedule (Free)

9. Food Fat Percentage Calculator

food fat percentage calculator

Another important diet metric to track is the amount of fat that is in the foods you are eating every day. Contrary to popular belief, fat is not as big burden on your weight as sugar, but eating too much of it can lead to clogged arteries, an increased chance of heart problems, and all sorts of other fitness issues.

This Food Fat Percentage Calculator lets you enter the data from the nutritional labels on your food and will then calculate the various percentages automatically.

Download: Food Fat Percentage Calculator (Free)

10. Drink Log

drink log

The final Excel template on our list is the Drink Log spreadsheet. Like many other things in the fitness world, the drinks you consume often don’t get enough attention from people starting their fitness program.

Too many sugary drinks—Coke, juice, and alcohol—can quickly undo your hard work elsewhere. And that's before you consider water intake. Drinking enough water is vital for your ability to concentrate and will help you feel more awake.

Download: Drink Log (Free)

Track Your Fitness and See Real Improvement

If you make use of these Excel fitness templates, you will be able to see a marked improvement in a range of metrics in no time. Get them downloaded today.