Review of 2020: III. A year in numbers

How did this year look? The seventh consecutive year in which I have recorded health and fitness metrics daily. A useful exercise; planning for an active and healthy old age. 'Beat last year' remains the motto and the ongoing target.

Lockdown has hit the number of paces walked in the average day, although the number of minutes of moderate-to-high-intensity walking increased by an average of six minutes a day over last year; this metric having been introduced by my health app in August 2018. Incidentally, I walk faster in winter than in summer. Cold weather induces a quicker pace, and there are fewer photo stops along the way.

My press-up routine has changed to prioritise quality over quantity (focusing on a plank-straight back and neck, chest right down to the ground, then up to arms fully extended, rather than rapid cursory nods). 

Other than paces and number of press-ups, improvements all round. The reduced alcohol intake is a lockdown side-effect; some socialising over the summer, but far less than normal, and with zero socialising in early spring then late autumn/winter. And of course no alcohol at all during Lent (my 29th one in a row). The 15.5 units/week is still above Public Health England's guidelines of 14 units/week, but well below the old 28 units/week for men that was the standard in the 1990s.

Figures below are per day - for each and every one of the 366 days of 2020 (unless stated otherwise).

Measurable and manageable
	2014	2015	2016	2017	2018	2019	2020
Paces (daily average)	9.8k	10.7k	10.6k	11.0k	11.4k	12.0k	11.1k
Moderate to high  intensity (mins)	N/A	N/A	N/A	N/A	N/A	24	30
Alcohol drunk (units/week)	33.4	28.0	25.0	20.8	19.7	18.5	15.5
Dry days over course of year	94	123	155	186	196	198	208
Days with zero physical training	234	266	148	83	27	17	11
Press-ups/day	N/A	N/A	N/A	25	60	90	83
Pull-ups/day	N/A	N/A	N/A	2	7	5	11
Sit-ups/day	65	41	71	N/A	N/A	N/A	16
Sets of weights exercises/day	N/A	N/A	N/A	2.1	2.2	2.3	2.4
Plank time (min: sec/day average)	N/A	N/A	N/A	N/A	N/A	3:40	4:10
Portions fresh fruit & veg/day	N/A	4.3	5.0	5.2	5.3	5.4	6.1

Sit-ups have been reintroduced to the daily regime, as an adjunct to holding the plank, mainly to regain spinal flexibility rather than as the primary stomach-muscle exercise. Again, higher quality repetitions - back fully flat on the floor, then twist so that right elbow meets left knee, then left elbow meets right knee. My record plank-holding time was 4 minutes and 20 seconds; most days it's repetitions of one-and-half minutes for two or three times. Weights - one set = 10 x lateral rises, 10 x interior rotations, 10 x exterior rotations, with 5kg dumbbells. Pull-ups - up until chin meets bar, from position where forearms are parallel with the floor. 

Another lockdown bonus has been diet - more portions of fresh fruit and vegetables. Lunch in town all too often would be pizza, burger or Vietnamese food; eating at home means more greens. Spinach, leeks - and lots of cherry tomatoes. And being at home more means fewer lazy days in which I didn't feel inclined to do any exercises.

Fun Fact: since 1 January 2014, I have walked over 22,350km (13,500 miles).

Signing off for 2020, I'd urge all my readers to avoid complacency (subconsciously thinking "because last year/yesterday was good, next year/tomorrow will be good") and to be grateful for everything they have - mental health/state-of-mind, and physical health.

Postscript, 08:30 Saturday 2 January. I take blood pressure reading, first morning since early December. It remains optimal - 107/73 (average of three readings).

This time last year
2019 - a year in numbers

This time two years ago:
2018- a year in numbers

This time three years ago:
2017 - a year in numbers

This time four years ago:
2016 - a year in numbers

This time five years ago:
2015 - a year in numbers

This time six years ago:
Economic forecasts for 2014 - and 2015?

This time seven years ago:
Economic predictions for 2014

This time eight years ago:
Economic predictions for 2013

This time nine years ago:
Economic predictions for 2012

This time ten years ago:
Classic cars, West Ealing

This time 11 years ago:
Jeziorki 2009, another view

This time 12 years ago:
Jeziorki 2008, another view

This time 13 years ago:
Final thoughts for 2007