Analysis Fitness

2018 Exercise Stats

At the start of 2018 I was on a slight bit of a downer. I had spent most of 2017 dropping around a quarter of my body weight in a diet and exercise routine that saw me go from unable to run to a 5Km a day guy. However late November to after New Year I hit the winter doldrums, threw on 20lbs of the 65 that I had lost and felt like a failure.

I decided that I would reset in 2018. And so I set my mind to once again getting into shape, getting out and running (when it was bright and warmer) and using the gym on dark and cold mornings.

I also decided to once more monitor my progress os that I could do a yearly update on the stats and figures.

Some More Notes

For the start of the year the figures were low as I had to build my dedication and rebuild my ability to do any length of exercise. I had a low point in February (pretty much from half way through the month until early March due to a minor elective operation that prevented me doing strenuous exercise for five weeks.

I also had a period in December where I was ill with the Flu for eleven days, this also made it impossible for me to exercise.

In November I bought a treadmill and use that in the early mornings and late evenings of the Autumn to early spring as I rarely like to run when it is dark, wet and cold (i don’t find it fun running on my own at those times).

The Stats

So lets look at the numbers and charts:

As you can see the middle of summer (August) was my best month, but the whole of the second half of the year is good. My averages before this were about 10K a day, after they were 20K steps a day. The whole year averages at 16k steps a day.

Heart points are interesting. The UN WHO recommends that you do a minimum of 20 a day and 150 a week. These equate to aerobic or cardio points where you are increasing your activity and exercising. On most days recently I exceed the weekly average before breakfast on each day (I usually exercise in the early mornings). This is mostly because I will use a treadmill or run for 90 to 120 minutes.


It’s been a fun year of restarting my exercise and weight management regime. I reached a comfortable place in August which sees my weight mostly level going up and down a little each month. On the whole year I have lost over 2 stone and that has placed me at a point I am happy with. I also love being able to exercise at home when the weather is inclement or I have no mood for the outdoors (I get more stimulation at home).

The plans for 2019 are to see if i can keep the same sort of activity levels while focussing on getting my overall fat content down (still a little high and I would love to see less body fat as a whole). I also think i might try and focus a little on tightening the abdomen.

I will let you know how it went in 2020.

Analysis Fitness

Ranking up Achievements

If by now you are getting bored of me talking about hitting fitness goals and my achievements this year you might want to give up now. Though you’d miss all the pretty graphs…

For those of you still here this blog post is all about the recent achievements.

Yearly Goal

At the start of the year( well actually a few days into it but that’s just because I don’t do New Year resolutions at midnight on the 31st I think through and make sure I want to do them after a few days) I set a goal, I wanted to beat the last recent low weight I had in 2014 which was 3 stone less than the weight I was at the start of this year (I was 18 stone 1 lb at the start of the year and my previous best was 15 stone 1 lbs).

I did that about 2 months ago, so I set a new goal. I wanted to hit by the end of the year the healthy weight band that the NHS has for my age/height. By now you should have guessed it, I did it:

This is the first time that I know of (so my living memory) where I have achieved this. I am a Healthy Weight. So I have a new goal which is about 12-14lbs under this weight and that is a lifetime goal and one to keep and maintain. I reckon I should do it for the end of the year but earlier would be nice.


I also wanted to get more active and a good benchmark for that is to be vigorously active for 25% of the time I move around. This would be either fast walking, cycling or other exercise. That was a big challenge as it a big percentage of the active part of a days movement.

However I thought this was a goal that can be achieved, the easy way to do it would just be to walk a lot more energetically, this will be recorded by Google Fit as jogging/running. Of course that energetic state is not just swift walking it is ‘fast’ walking which is a semi-jogging pace.

I passed this as well, in fact I passed it so much I am more vigorously active than just active – I run more than I walk.

It’s also nice to note that I pass 500,000 steps in a couple of months and come close on others, which puts my daily average at about 17,300 steps.

Another thing I have started to do is to accept fitness challenges from friends and on various apps. These work out well for me as I am fairly competitive so I can be pushed, it is also nice to win for a change (at school I was generally last and considered amongst the wets/weirdos/fatties – I pretty much was in all 3 of those categories judging by the nicknames and insults hurled).

This was the most recent challenge, a Mon-Fri event. It was helped by the fact that I ran 10K each morning and ran at 4 lunches with either Leigh or Tom (names and images are purposefully blurred and Leigh and Tom were not in this challenge 😉 ).

Heart Health

My family has a history of poor heart health. My maternal grandfather and father both died in their 50s from heart attacks and my mother has suffered with Angina, my sister has a congenital heart defect. So having 3 young kids and being very overweight and approaching 50 I was suddenly filled with a lot of concern.

My blood pressure was high (125-142/80-90) showing signs of hypertension starting and my resting heart rate was averaging 75-82. I couldn’t go upstairs without being slightly breathless from the weight and fast breathing.

When I started with a fitbit heart tracker I was ‘Average’ for the heart tracking, by that point I had been exercising for close to 3 months, I was likely at ‘Poor’ to ‘Fair’ when I started. This week I was happy to sneak into ‘Excellent’ though two days later I dropped .3 points and went back to 49.2 and just ‘Very Good’ – but at the top end of that.

As you can see my resting heart rate is now around 60, though it hovers between 56-63. My last blood pressure check I was at 110/65 and I average 107-122/63-81 dependent on the time of the day and what I am doing.

All in all I am feeling happy about my health. Since December I have lost 4 stone 9 lbs (65lbs/29.484Kg) and this year it is 4 stone 7 lbs (63lbs/28.576Kg) so my current weight is 13 stone 6lbs (188lbs/85.275Kg).