My eighth consecutive year in which I have recorded my health and fitness metrics daily. 'Beat last year' remains the motto and the ongoing target. The aim is the maintain optimal health and fitness as I slide slowly from middle age into ancienthood.
Some say it's a bit obsessive keeping a spreadsheet. I say it works.
So - a brief, hopefully not too boring, and maybe for some - instructive, overview of my year in numbers.
Walking - fifth year in a row where my daily average across the entire year has exceeded 11,000 paces. Moderate-to-high intensity walking has increased again, this time to 35 minutes a day. This means a maintained, uninterrupted 100 paces per minute.
Alcohol intake very near the UK Chief Medical Officer's guidelines of 14 units/week. In 2021, I drank half as much as I did in 2015. However, because I had more dry days than in 2020, on the days when I was actually imbibing, the input was higher (5.6 units per drinking day in 2021 compared to 5.2 units per drinking day in 2020). Target for 2022 will still be 14 units per week across the year - but with fewer dry days!
Twice as many 'lazy days' (no physical exercise) as last year! I attribute six of these to a strange period in mid-March where for a week I didn't have the energy or motivation to do a single press-up or sit-up. I am wondering whether that might have been a mild dose of Covid. Interestingly, I had three Pfizer jabs this year; none stopped me altogether from exercising, although the first one cut down the number of repetitions significantly. By the third I managed four lots of exercise including pull-ups, sit-ups, squats and plank.
The exercise routine is now more focused on health maintenance than physical strength. Key to this is the plank. Across this year, on average each day, I have held the plank for four minutes and 21 seconds, up ten seconds over last year. This works out at 26 and half hours over the whole year.
Figures below are per day - for each and every one of the 366 days of 2020 (unless stated otherwise). Red number indicates last year's target not beaten.
Measurable and manageable | |||||||
---|---|---|---|---|---|---|---|
2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | |
Paces (daily average) | 10.7k | 10.6k | 11.0k | 11.4k | 12.0k | 11.1k | 11.2k |
Moderate to high intensity (mins) | N/A | N/A | N/A | N/A | 24 | 30 | 35 |
Alcohol drunk (units/week) | 28.0 | 25.0 | 20.8 | 19.7 | 18.5 | 15.5 | 14.1 |
Dry days over course of year | 123 | 155 | 186 | 196 | 198 | 208 | 231 |
Days with zero physical training | 266 | 148 | 83 | 27 | 17 | 11 | 22 |
Press-ups/day | N/A | N/A | 25 | 60 | 90 | 83 | 20 |
Pull-ups/day | N/A | N/A | 2 | 7 | 5 | 11 | 12 |
Sit-ups/day | 41 | 71 | N/A | N/A | N/A | 16 | 19 |
Sets of weights exercises/day | N/A | N/A | 2.1 | 2.2 | 2.3 | 2.4 | 1.1 |
Squats/day | N/A | N/A | N/A | N/A | N/A | N/A | 28 |
Plank time (min: sec/day average) | N/A | N/A | N/A | N/A | 3:40 | 4:11 | 4:21 |
Portions fresh fruit & veg/day | 4.3 | 5.0 | 5.2 | 5.3 | 5.4 | 6.1 | 6.4 |
2019 - a year in numbers
2018- a year in numbers
This time four years ago:
2017 - a year in numbers
This time five years ago:
2016 - a year in numbers
This time six years ago:
2015 - a year in numbers
This time seven years ago:
Economic forecasts for 2014 - and 2015?
This time eight years ago:
Economic predictions for 2014
This time nine years ago:
Economic predictions for 2013
This time 11 years ago:
Economic predictions for 2012
This time 12 years ago:
Classic cars, West Ealing
This time 11 years ago:
Jeziorki 2009, another view
This time 13 years ago:
Jeziorki 2008, another view
This time 14 years ago:
Final thoughts for 2007
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