Well, this is it. Another year over, a heart attack survived, and still feeling in good shape. How have I done on the old spreadsheet (est. 1 Jan 2014)?
Compared to previous years, 2025 has seen a reduction in the number of exercises I do. I have abandoned pull-ups, press-ups, sit-ups and weights, as the strain of intense effort is not good for my heart. But where I have persisted, the results are good. More paces walked – I have hit the 12,500 a day target (remember, this is averaged out across every day of the year). The number is significant because the length of my pace being 80cm –four-fifths of a metre – those 12.5K paces equal 10 kilometres. A day, every day. Throughout the entire year. Looking back, I can see that Covid-19 had a greater impact on my paces (from lock-down in 2020 to 2023 when I finally caught the bugger) than my heart attack. I have given up on moderate-to-high intensity walking as a metric; the methodology used by Samsung Health is so wildly different to Huawei's that it's not worth comparing.
For the 12th year in a row, I have reduced my alcohol consumption. It's now down to 12.0 units a week (the NHS England recommended limit is 14 units a week). But note, the number of dry days over the course of the year has fallen, which means that on days that I have had a drink or two, the number of units has been less than before. Indeed, I see that on the average night out, I consumed 4.5 units of alcohol compared to 6.1 units in 2023.
Gold colour indicates a personal best.
| Measurable and manageable | |||||||
|---|---|---|---|---|---|---|---|
| 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | 2025 | |
| Paces (daily average) | 12.0k | 11.1k | 11.2k | 11.6k | 11.9k | 12.1k | 12.5k |
| Alcohol drunk (units/week) | 18.5 | 15.5 | 14.1 | 13.7 | 13.6 | 13.4 | 12.0 |
| Dry days over course of year | 198 | 208 | 231 | 234 | 249 | 243 | 226 |
| Days with zero physical training | 17 | 11 | 22 | 9 | 10 | 6 | 20 |
| Squats/day | N/A | N/A | 28 | 46 | 45 | 47 | 21 |
| Sets of back extensions/day | N/A | N/A | 0.3 | 1.3 | 2.8 | 4.5 | 5.5 |
| Plank time (min: sec/day average) | 3:40 | 4:11 | 4:21 | 4:58 | 5:55 | 6:17 | 6:42 |
| Portions fresh fruit & veg/day | 5.3 | 5.4 | 6.1 | 6.3 | 6.7 | 7.3 | 7.9 |
Squats remain in the exercise cycle, though fewer than in the past. These are above all important for balance and posture. Holding the plank: I can do this longer and it really does shape the torso. If done consistently over many years. You won't get a six-pack in weeks as the Facebook ads suggest. My back-extensions have become fun ever since Pacyfik decided to join me as I lie down on my ZemBord™ and start rocking backwards and forwards. He's not missed a single day, and neither have I (since mid-August).
Fresh fruit and veg continues to grow as a part of my diet from year to year. Making big veg bakes in the oven gives me up to four portions in one go. And my new vegetable steamer, bought post-heart attack, is another bonus. Steamed spinach, asparagus, runner beans, etc. Another 2025 discovery is that "sweet potatoes do count towards your 5 A Day, unlike regular potatoes, yams, cassava or plantains. (These are considered starchy carbohydrates rather than veg). Sweet potatoes are treated as a vegetable and can be mashed, baked, or roasted as part of the daily fruit and veg intake." So bataty go into my weekly shop. A big one provides seven or more portions.
For next year, I shall include one new exercise, bird-dog hold progressions. And I shall make a note of my creative output too. And the input – more reading in 2026.
This time last year:
2024 – A Year in Numbers
This time three years ago:
2022: a year in numbers
2021: a year in numbers
2019: a year in numbers
2018: a year in numbers
This time eight years ago:
2017: a year in numbers
This time nine years ago:
2016: a year in numbers
This time ten years ago:
2015: a year in numbers
This time 11 years ago:
Economic forecasts for 2014 – and 2015?
This time 12 years ago:
Economic predictions for 2014
This time 13 years ago:
Economic predictions for 2013
This time 13 years ago:
Economic predictions for 2012
This time 15 years ago:
Classic cars, West Ealing
This time 16 years ago:
Jeziorki 2009, another view
This time 17 years ago:
Jeziorki 2008, another view
This time 18 years ago:
Final thoughts for 2007
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