Thought I would share my Based Points™ (points-based) system for improving my long-term health and fitness.
My goal is to maintain mobility, cardio, and muscle mass into my 50s and 60s (am 41 now). I'm in worse shape than when I was 30, but overall OK.
Like just about everyone, I struggle with overeating, apathy, vices like alcohol, and lack of routine.
When I was in my mid 20s, I developed a points-based system to motivate me to exercise more. I found it helped me, so I amended is for this, my fifth decade on Earth.
I've adapted it to include other elements because now I sit on my arse at home all day at work. Plus, my metabolism ain't what it used to be.
OK, here goes.
**BASED POINTS**
**objectives**
* Earn points to meet selected target (e.g., 2, 4, or 6 points)
* Do better than last week's total.
* Continue every week.
**plus points**
* Walk (>10k steps) 0.5
* Hike (>20k steps) 1.5
* Yoga (1hr) 1
* Gym (1hr+) 1
* Swim (25m+) 1
* Padel (90m) 1
* Run (40m+) 1
* Fast (24 hrs) 1.5
**minus points**
* Walk <5k steps -0.5
* Eat before 12pm or after 8pm -0.5
" Drinking Alcohol (1-3 drinks) -1
* Drinking Alcohol (4+ drinks) -2
***
**Progress**
Check out the whiteboard I keep my fridge to keep track of my points.
This week, I did pretty well with 4.5 points.
My top goal is usually 6 points.
4 points is decent.
2 is meh.
0 is a fail.
Minus points is an EPIC FAIL.
My average is about 3.5.
***
**Learnings**
1. This system is adaptable for anyone, based on their needs.
2. Keeping score with a whiteboard on your fridge is key. You must physically write the score each day.
3. The system is flexible, you can add in targets or minus points and amend them to make them harder (don't amend them to make them easier).
4. If you fall off the wagon, or go crazy drinking at a conference, just start again. Earn more points the next week.
Overall, it's something that I found sustainable. It's not for getting rock hard abs, marathon training, or losing 50lbs. Just aiming to keep on the straight and narrow.
After 4 months so far, I can't say I'm crushing it. I have maintained weight, shape and fitness through the ups and downs.
But I do make healthier daily choices. I don't have late night feasts, I rarely skip the gym or yoga, I drink alcohol free beer.
***
Thanks for reading.
Wouod you gamify health like this?
How would you apply the system?
#healthstr #fitness #health
My goal is to maintain mobility, cardio, and muscle mass into my 50s and 60s (am 41 now). I'm in worse shape than when I was 30, but overall OK.
Like just about everyone, I struggle with overeating, apathy, vices like alcohol, and lack of routine.
When I was in my mid 20s, I developed a points-based system to motivate me to exercise more. I found it helped me, so I amended is for this, my fifth decade on Earth.
I've adapted it to include other elements because now I sit on my arse at home all day at work. Plus, my metabolism ain't what it used to be.
OK, here goes.
**BASED POINTS**
**objectives**
* Earn points to meet selected target (e.g., 2, 4, or 6 points)
* Do better than last week's total.
* Continue every week.
**plus points**
* Walk (>10k steps) 0.5
* Hike (>20k steps) 1.5
* Yoga (1hr) 1
* Gym (1hr+) 1
* Swim (25m+) 1
* Padel (90m) 1
* Run (40m+) 1
* Fast (24 hrs) 1.5
**minus points**
* Walk <5k steps -0.5
* Eat before 12pm or after 8pm -0.5
" Drinking Alcohol (1-3 drinks) -1
* Drinking Alcohol (4+ drinks) -2
***
**Progress**
Check out the whiteboard I keep my fridge to keep track of my points.
This week, I did pretty well with 4.5 points.
My top goal is usually 6 points.
4 points is decent.
2 is meh.
0 is a fail.
Minus points is an EPIC FAIL.
My average is about 3.5.
***
**Learnings**
1. This system is adaptable for anyone, based on their needs.
2. Keeping score with a whiteboard on your fridge is key. You must physically write the score each day.
3. The system is flexible, you can add in targets or minus points and amend them to make them harder (don't amend them to make them easier).
4. If you fall off the wagon, or go crazy drinking at a conference, just start again. Earn more points the next week.
Overall, it's something that I found sustainable. It's not for getting rock hard abs, marathon training, or losing 50lbs. Just aiming to keep on the straight and narrow.
After 4 months so far, I can't say I'm crushing it. I have maintained weight, shape and fitness through the ups and downs.
But I do make healthier daily choices. I don't have late night feasts, I rarely skip the gym or yoga, I drink alcohol free beer.
***
Thanks for reading.
Wouod you gamify health like this?
How would you apply the system?
#healthstr #fitness #health
5💜1
