Hello healthy stackers.
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
- This system is adaptable for anyone, based on their needs.
- Keeping score with a whiteboard on your fridge is key. You must physically write the score each day.
- 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).
- 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 Based Points system?
Of all the health metric systems I've seen, this one is closest to something I might try.
I general don't bother with metrics for health or lifestyle, but the March of years is picking up its pace and I'm realizing that if is very easy for a month to go by without going on a run. Not good.
I understand you, I've never gone running, but I do go hiking from time to time and that's exactly the problem, I'm not consistent, I always tell myself "I'll go tomorrow" and in the end I don't, when I realize it, 3 months have passed without climbing a hill.
You've never gone on a run...ever? Like in your life?
Not of my own volition. Sometimes I see people running and it makes me want to, but laziness takes hold. The only times I've jogged have been in gym class. I know, I know, I should do it, it's good exercise. I just admit my lack of commitment to exercise.
If running is not your thing, that's fine. Find something that motivates you because you enjoy it. Team sports, gym classes, golf, whatever.
It's quite flexible. You can use it for reducing screen time, include meditation or learning goals.
The key is to not worry about overall goal (e.g. reach 15% body fat because you won't keep going.
It's also helpful to have an accountability group or partner.
Record your score and share it. If it's bad, just do better next week.
Sing up for a running race and you'll go out of fear!
Wowwwww.....that's great.......I really liked that idea......thanks for sharing it
Thanks for reading. Feel free to adapt it for any of your health habits.
I'm sure you......ayer was commenting on her with my wife......!!
I exercise almost daily but I wouldn't have the discipline for something like this... 🙂
Try it for learning, mental health, or any area where you want to form an atomic habit.
My country, Singapore, has this system in which 5 points are awarded if you walk 10000 steps. Accumulate 1500 points and I get to redeem them for a $10 voucher. So I do that
That's cool. Money is a great motivator, and it shows the government knows they'll save on healthcare costs if the population is moving more.
I find this interesting; I haven't seen anything like it before. The important thing is always balance eating a balanced diet and not getting depressed about indulging in junk food or beer once in a while. Exercise is super important; honestly, I don't know what's harder: being consistent with exercise or with food. I congratulate you on your desire and goals to lead a healthy life; your body will thank you for it.
I agree, diet is probably most important, and I have to pay attention to it. For me, the battle takes place in the supermarket (buying the right stuff).
You could, of course include points and more metrics on food.
Maybe I should boost the points for fasting because I never do it!
I like this idea. For now, I’m rocking with my fatness&activity graph to give a broad overview of how I’m doing.