Contents
  1. 1. Activities
    1. 1.1. Activities Type
    2. 1.2. Activity Time & Distance
    3. 1.3. Training Status & VO2 Max
  2. 2. Health & Fitness
    1. 2.1. Intensity Minutes
    2. 2.2. Resting Heart Rate
    3. 2.3. Steps
    4. 2.4. Stress
    5. 2.5. Calories
    6. 2.6. Sleep
  3. 3. Progress Summary
    1. 3.1. Running
    2. 3.2. Cycling
    3. 3.3. Gym & Fitness Equipment
    4. 3.4. Hiking
    5. 3.5. Kayaking
  4. 4. Goals
    1. 4.1. 2023 Goal Review
    2. 4.2. 2024 Goal Setup
  5. 5. Personal Records
  6. 6. Gear Usage

ChatGPT assisted in translating this blog into English.

The following health and exercise data is from my Garmin watch for the year 2023. Throughout the year, I engaged in physical activities 358 times, covering a total distance of 1700 km, with a total exercise duration of 454 hours and 54 minutes—equivalent to 19 days.

This represents 454 hours of joy, focus, and relaxation!

Activities

Activities Type

  • The numbers of activities in the gym, running, and water sports are similar
  • From June to September, cycling (commuting), kayaking, and running were more frequent.

Activity Time & Distance

  • Time spent on water sports (kayaking) significantly exceeded other activities, almost equal to the combined time of all other sports.
  • In terms of months, activity time was lower in February 2023 and January 2024.

Training Status & VO2 Max

  • Training status is distributed relatively evenly among maintaining (yellow), productive (green), and recovery (blue).
  • Training load appears to be nearly 40% below the optimal range, with three instances exceeding the optimal range.
  • VO2 Max showed a continuous increase throughout the year, starting at 50 in March, reaching 51 from April to July, and peaking at 52 from August to January.

Health & Fitness

Intensity Minutes

  • Intensity minutes had only one week below the 150-min goal throughout the year, a significant improvement compared to the previous two years.
  • Average weekly moderate, vigorous, and total intensity minutes all increased significantly compared to the past two years.

Resting Heart Rate

  • Resting heart rate exhibited a downward trend over the past year, averaging 51 bpm compared to 52 bpm in 2022.

Steps

  • The average daily step count for the past year was 8381, a further increase from 2022.
  • A total of 3 million steps and 2200 km were covered throughout the year

Stress

  • The average stress level over the past year was 29, slightly lower than in 2022, indicating a somewhat reduced work-related pressure.

  • Peaks in stress during January, March (due to on-call work), September (related to two kayaking trips and moving from the Bay Area to Southern California, then staying with friends), and December (parents visiting the U.S.).

Calories

  • Weekly average total calories for 2023 were 13,193, slightly higher than 2022.
  • The increase in active calories and decrease in resting calories suggest a more active lifestyle.

Sleep

  • Average sleep duration over the past year was slightly over 8 hours.
  • Sleep consistency is good, with an average bedtime of 11:55 pm and waking up at 8:11 am.
  • Compared to 2022, average deep sleep increased by 12 minutes (20%), and average awake time decreased by 1 minute (20%).

Body Battery can only display data for four weeks at a time, so I won’t analyze it here.

Progress Summary

  • In 2023, new outdoor activities such as cycling, trail running, and rock climbing were introduced, while swimming was relatively less frequent.
  • A total of 358 activities were performed throughout the year, covering 1700 km in 454 hours and 54 minutes—equivalent to 19 days.

Running

  • Running: Similar frequency but a 25% increase in distance, mainly due to trail running.

Cycling

  • Cycling: Introduced in 2023, with a total of 36 hours spent on this outdoor activity.

Gym & Fitness Equipment

  • Gym & Fitness Equipment: Frequency comparable to 2022, but a significant increase in time, partly due to rock climbing.

Hiking

  • Hiking: Both frequency and distance decreased, indicating less time spent hiking in the mountains.

Kayaking

  • Kayaking: Significant increases in frequency, distance, and time, approximately double that of 2022.

Goals

2023 Goal Review

  • Overall good completion of 2023 fitness goals.
  • Kayaking: Exceeded frequency goal by 215%, and distance goal by 169%.
  • Gym & Fitness: Achieved 73% of the frequency goal and 114% of the time goal.
  • Running: Met 73% of the frequency goal and surpassed the distance goal by 114%.
  • Hiking: Attained 59% of the frequency goal and accomplished 70% of the distance goal, falling short of the overall target.
  • Cycling: Surpassed the frequency goal by 115%.

2024 Goal Setup

Based on 2023 goal completion and January 2024 activity, setting fitness goals for the entire year.

Personal Records

  • Running personal records have been updated since getting the watch.
  • Step records remained unchanged, mostly from before 2021.

Gear Usage

Contents
  1. 1. Activities
    1. 1.1. Activities Type
    2. 1.2. Activity Time & Distance
    3. 1.3. Training Status & VO2 Max
  2. 2. Health & Fitness
    1. 2.1. Intensity Minutes
    2. 2.2. Resting Heart Rate
    3. 2.3. Steps
    4. 2.4. Stress
    5. 2.5. Calories
    6. 2.6. Sleep
  3. 3. Progress Summary
    1. 3.1. Running
    2. 3.2. Cycling
    3. 3.3. Gym & Fitness Equipment
    4. 3.4. Hiking
    5. 3.5. Kayaking
  4. 4. Goals
    1. 4.1. 2023 Goal Review
    2. 4.2. 2024 Goal Setup
  5. 5. Personal Records
  6. 6. Gear Usage