[{"data":1,"prerenderedAt":335},["ShallowReactive",2],{"slug-my-excel-health-what-can-you-learn-from-my-2018-in-numbers":3},{"post":4,"relatedPosts":196,"relatedBooks":334},{"id":5,"date":6,"date_gmt":7,"guid":8,"modified":10,"modified_gmt":11,"slug":12,"status":13,"type":14,"link":15,"title":16,"content":18,"excerpt":21,"author":23,"featured_media":24,"comment_status":25,"ping_status":25,"sticky":26,"template":27,"format":28,"meta":29,"categories":30,"tags":33,"project_category":50,"contact_email_category":51,"yst_prominent_words":52,"class_list":62,"better_featured_image":87,"acf":131,"yoast_meta":140,"_links":143},22689,"2019-01-19T11:00:45","2019-01-19T09:00:45",{"rendered":9},"https:\u002F\u002Fmedicalfuturist.com\u002F","2022-05-18T18:09:42","2022-05-18T16:09:42","my-excel-health-what-can-you-learn-from-my-2018-in-numbers","publish","post","https:\u002F\u002Fmedicalfuturist.com\u002Fmy-excel-health-what-can-you-learn-from-my-2018-in-numbers",{"rendered":17},"My Excel Health: What Can You Learn From My 2018 In Numbers?",{"rendered":19,"protected":20},"\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"5px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp style=\"color: #555;font-size: 12px;line-height: 14px\">THIS ARTICLE HAS NOT BEEN UPDATED SINCE 2019. THE INFORMATION SHARED IN THE ARTICLE WAS ACCURATE AT THE TIME OF ITS PUBLICATION, BUT IT MAY BE OUT OF DATE NOW. \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fmagazine\">BROWSE OUR LATEST ARTICLES HERE\u003C\u002Fa>\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\n\n\n\u003Cp>Being a data-maniac, I created a health data system to document my vital signs and the progress towards the goals I set in areas of my life which I want to improve. Here’s what I learned in 2018 and what you could get to know about yourself with the help of my Excel spreadsheet system about physical, mental and cognitive health.\u003C\u002Fp>\n\n\n\n\u003C!--more-->\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>My Excel Spreadsheet Method – A health data system for experimentation\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>There was no tracker, health sensor or wearable back in 1997 when I started to quantify my health to live to my fullest physical, emotional and mental capacity – for as long as possible, but at least beyond 100 years.\u003C\u002Fp>\n\n\n\n\u003Cp>\u003Cb>I started to collect data on a piece of paper – and as a starter, I advise you to do the same. (okay if that’s too old-school then in a spreadsheet). I gave a score from 1 to 10 to my mental, physical and emotional health, and I disciplined myself to follow through every day\u003C\u002Fb>. Starting in 2016, \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002F6-months-sleep-tracking-experiment-learnt\u002F\">an Excel spreadsheet took over the paper notes\u003C\u002Fa>, and I’ve been refining the system step by step ever since – according to the technological changes (new fitness trackers such as \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Ffitbit-ionic-review-bromance-pebble-smartwatch\u002F\">my latest fitness pal\u003C\u002Fa>) or my changing needs. For example, based on my system, I figured out that I need daily exercise to keep my mental health, so \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fwhat-can-you-learn-about-your-lifestyle-in-a-simple-spreadsheet\">in 2017\u003C\u002Fa>, I intensively exercised 27 minutes on average every single day. Last year, I had 25 minutes of intensive exercise on average per day, and I trained 150 hours altogether.\u003C\u002Fp>\n\n\n\n\u003Cp>It might be beneficial to log your activity in one way or another to see your progress over time and get an idea what goals are realistic to achieve. Don’t worry, it only takes 2 minutes from your day to give a score to yourself from a scale from 1 to 5 in various areas if you already have the system, but reach out to me if you have trouble starting it or following through! But first, let’s see some data from 2018!\u003C\u002Fp>\n\n\n\n\u003Cp>\u003Cstrong>See the interactive visualization of my data \u003Ca href=\"https:\u002F\u002Fpublic.tableau.com\u002Fprofile\u002Fthe.medical.futurist#!\u002Fvizhome\u002FWhatCanYouLearnFromMy2018InNumbers-TheMedicalFuturist_0\u002FComparingQuality-basedScorestoBaseline\">here\u003C\u002Fa>. Check all the tabs above the charts.\u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"551\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Fhealthcare-wearables.jpg\" alt=\"health data system\" class=\"wp-image-19023\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Fhealthcare-wearables.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Fhealthcare-wearables-768x486.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Fhealthcare-wearables-512x324.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Fhealthcare-wearables-395x250.jpg 395w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>1) Mental Health\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>For me, mental health means a high level of cognitive abilities through which you are able to solve complex problems and you are able to focus. In 2018, I had countless days I spent focusing on the things that matter to me the most. I have to say measuring focus is highly motivating: if you already have four days with high levels of focus, you won’t be that hard on yourself on days where your brain melts or you will allow yourself an easier day without remorse.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMental-health.jpg\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"413\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMental-health.jpg\" alt=\"Mental health\" class=\"wp-image-22769\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMental-health.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMental-health-768x365.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMental-health-512x243.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>2) Sleep \u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>A balanced life is grounded in good sleep. No, it’s not a motivational quote from Paolo Coelho, but that’s the essence of more than 20 years of experience with my quantified self. The secret is that you have to know your \u003Ca href=\"https:\u002F\u002Fblog.bulletproof.com\u002Fsleep-chronotype-circadian-rhythm\u002F\">chronotype\u003C\u002Fa>, your sleeping habits and pair it \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fhow-i-optimized-my-sleep-with-technology\">with a great smart sleep alarm\u003C\u002Fa>. If you want to start the journey to a refreshing bedtime, start it \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fhow-to-measure-sleep\">here\u003C\u002Fa> – with or without \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fthe-top-sleep-apps-to-start-your-bedtime-tracking-journey\">sleep apps\u003C\u002Fa> and \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fthe-top-sleep-sensors-for-expert-level-tracking\">sleep sensors\u003C\u002Fa>.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F2.jpg\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"595\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F2.jpg\" alt=\"Health Data System\" class=\"wp-image-22698\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F2.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F2-768x525.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F2-512x350.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>3) Meditation\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I measure it in a number of minutes spent meditating without interruptions. However, I have to be honest with you, this is the area where I have to make the most progress. I already tried many tools and methods, but I haven’t found the ultimate one for me so far – but I don’t give up! You cannot live a fully healthy emotional and cognitive life without meditation, so I’m relentlessly searching for my method. At first, I used the awesome \u003Ca href=\"https:\u002F\u002Fwww.headspace.com\u002Fheadspace-meditation-app\">Headspace application\u003C\u002Fa>, and I also tried the \u003Ca href=\"http:\u002F\u002Fwww.choosemuse.com\u002F\">Muse\u003C\u002Fa> and \u003Ca href=\"https:\u002F\u002Fthepip.com\u002Fen-eu\u002F\">PIP\u003C\u002Fa>. Recently, I meditate the most frequently when I’m on the plane. In 2019, I will rename the category for seeking the experience of flow – so not really motivation but the sense of flow either in having a coffee, during running or meditation. So I had to realize that the real goal here is mindfulness or flow, while meditation is only a method for that.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMeditation.png\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"360\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMeditation.png\" alt=\"Health Data System\" class=\"wp-image-22744\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMeditation.png 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMeditation-768x317.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FMeditation-512x212.png 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>4) Daily reading time\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I measure it in a number of minutes spent reading printed books without interruptions. Of course, reading is not about quantitative but rather the qualitative aspects, but a geek like me gets inspiration in data. My target was 20 minutes per day. I have the most time for reading when I’m traveling and sit for hours on a plane. However, if you also want to return to the printed word, I recommend you create your small ritual before going to sleep. Every single day, I try to dedicate some time to reading before I go to sleep – that way I expect that time in bed when I read and I can sleep much better than before. The spikes probably represent flight times.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FReading.png\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"332\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FReading.png\" alt=\"Health Data System\" class=\"wp-image-22747\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FReading.png 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FReading-768x293.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FReading-512x195.png 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\n\n\n\n\u003Cp>\u003C\u002Fp>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>5) Daily learning time\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>In the previous years, I measured my learning time in learning new languages, first of all, Spanish. However, I realized that the most significant in this respect is to learn something that stimulates your brain every day – no matter what that is. Lately, I discovered chess and I completely immersed myself in it. From the data, it is visible how I got hooked on chess in September and started to spend most of my free time with it. Naturally, the key is to find something that fits your personality and interests – it’s just the bonus that it will also keep you cognitively in shape.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FLearning.png\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"339\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FLearning.png\" alt=\"Health Data System\" class=\"wp-image-22748\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FLearning.png 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FLearning-768x300.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FLearning-512x200.png 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>6) Physical activity\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I need to exercise almost every day to be able to focus on my cognitive tasks. Moreover, I literally want to be ready if the chance of becoming an astronaut arrives and I need to get in excellent shape, so if I have the chance, I intensively exercise every day – for 30 minutes on average.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FExercise-2018.png\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"305\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FExercise-2018.png\" alt=\"Health Data System\" class=\"wp-image-22750\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FExercise-2018.png 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FExercise-2018-768x270.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002FExercise-2018-512x180.png 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\n\n\n\n\u003Cp>\u003C\u002Fp>\n\n\n\n\u003Ch1 class=\"wp-block-heading\"> \u003C\u002Fh1>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">7) Summary and implications\u003C\u002Fh2>\n\n\n\n\u003Cp>From the measurements of last year, we created various charts which show some quite interesting correlations, causation, and results.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F10.jpg\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"598\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F10.jpg\" alt=\"Health Data System\" class=\"wp-image-22712\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F10.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F10-768x528.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F10-512x352.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Cp>\u003C\u002Fp>\n\n\n\n\u003Cp>The correlation matrix shows negative and positive correlations between various values. For example, it is visible that physical and mental health correlates: if I work out on Monday, my mental health score will be higher on Tuesday. To a large extent, the same goes for high scores of sleep and mental health, which isn’t a huge surprise.\u003C\u002Fp>\n\n\n\n\u003Cp>On the other hand, the correlation between meditation and reading doesn’t mean causation: the values just happen to move in tandem because I usually read and meditate a lot when I travel long distances, so they just happen in the same time frame for the same reason without any real causation.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F8.jpg\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"535\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F8.jpg\" alt=\"Health Data System\" class=\"wp-image-22707\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F8.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F8-768x472.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F8-512x315.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Ca class=\"img\" href=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F7-1.jpg\"\u003C\u002Fa>\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"529\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F7-1.jpg\" alt=\"Health Data System\" class=\"wp-image-22709\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F7-1.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F7-1-768x467.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002F7-1-512x312.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Fa>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Cp>Looking at the weekly average data in both graphs, it’s visible that Mondays are the best days for me (I’m completely the opposite of Garfield) when I can start working and doing the things I love – and my enthusiasm can peak on Tuesday. Regarding learning, my peak days fall on the weekend, when my little daughter, Mira, sleeps during daytime, thus I can spend the most time with her. The secret must obviously be time management, careful planning, and rigorous implementation.\u003C\u002Fp>\n\n\n\n\u003Cp>On the other hand, I only include measurements into my system which I want to change or enhance. For example, family time is sacred for me and I know for sure that I will devote a lot of time for that, that’s why I don’t include it in my Excel spreadsheet. Another important aspect of the system is that it’s flexibly changing every year according to the experiences from last year – together with me and my needs.\u003C\u002Fp>\n\n\n\n\u003Cp>All-in-all, it’s a fun experiment, an extraordinarily interesting learning curve and a great challenge every year. Let me know if you want to try it and if you want some pieces of advice on how to start it – I would be more than happy if you reached out.\u003C\u002Fp>\n\n\n\n\u003Cp>\u003Cstrong>See the interactive visualization of my data \u003Ca href=\"https:\u002F\u002Fpublic.tableau.com\u002Fprofile\u002Fthe.medical.futurist#!\u002Fvizhome\u002FWhatCanYouLearnFromMy2018InNumbers-TheMedicalFuturist_0\u002FComparingQuality-basedScorestoBaseline\">here\u003C\u002Fa>. Check all the tabs above the charts.\u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"10px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp>\u003Cstrong>At The Medical Futurist, we are building a community for making a bold vision about the future of healthcare reality today.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Ciframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\u002F\u002Fwww.youtube.com\u002Fembed\u002FFIbMejImnxs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\">\u003C\u002Fiframe>\n\u003Cp>If you’d like to support this mission, we invite you to \u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">join The Medical Futurist Patreon Community\u003C\u002Fa>. A community of empowered patients, future-oriented healthcare professionals, concerned health policymakers, sensible health tech developers, and enthusiastic medical students. If there were ever a time to join us, it is now. Every contribution, however big or small, powers our research and sustains our future.\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">\u003Cstrong style=\"background-color: #e71d3299; color: #000;\">Click here to support The Medical Futurist from as little as $3\u003C\u002Fstrong>\u003C\u002Fa> – it only takes a minute. Thank you.\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>\n\u003Cp> \u003C\u002Fp>\n",false,{"rendered":22,"protected":20},"\u003Cp>Being a data-maniac, I created a health data system to document my vital signs and the progress towards the goals I set in areas of my life which I want to improve. Here’s what I learned in 2018 and what you could get to know about yourself with the help of my Excel spreadsheet system about physical, mental and cognitive health.\u003C\u002Fp>\n",6,22715,"closed",true,"","standard",{"_acf_changed":20,"footnotes":27},[31,32],521,496,[34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49],239,897,246,965,271,1079,275,1098,402,1194,406,1195,1196,619,645,896,[],[],[53,54,55,56,57,58,59,60,61],1593,1693,1883,2923,4791,5477,1559,1569,1571,[63,14,64,65,66,67,68,69,70,71,72,73,74,75,76,77,78,79,80,81,82,83,84,85,86],"post-22689","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-future-medicine","category-health-sensors-trackers","tag-fitness","tag-emotional-health","tag-future","tag-cognitive-health","tag-health","tag-sleep-app","tag-healthcare","tag-wellness","tag-sleep","tag-physical-activity","tag-smartphone","tag-excel-spreadsheet","tag-physical","tag-lifestyle","tag-sleep-tracking","tag-emotional",{"id":24,"alt_text":88,"caption":27,"description":27,"media_type":89,"media_details":90,"post":5,"source_url":130},"health data system","image",{"width":91,"height":92,"file":93,"sizes":94,"image_meta":127},870,490,"2019\u002F01\u002Fcover.jpg",{"medium":95,"large":101,"thumbnail":106,"medium_large":110,"large_old_512x288":111,"thumbnail_old_150x150":116,"medium_old_370x208":118,"medium_large_old_768x433":121,"large_old_512x288_old_512x288":124},{"file":96,"width":97,"height":98,"mime-type":99,"source_url":100},"cover-370x208.jpg",370,208,"image\u002Fjpeg","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002Fcover-370x208.jpg",{"file":102,"width":103,"height":104,"mime-type":99,"source_url":105},"cover-768x433.jpg",768,433,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002Fcover-768x433.jpg",{"file":107,"width":108,"height":108,"mime-type":99,"source_url":109},"cover-150x150.jpg",150,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002Fcover-150x150.jpg",{"file":102,"width":103,"height":104,"mime-type":99,"source_url":105},{"file":112,"width":113,"height":114,"mime-type":99,"source_url":115},"cover-512x288.jpg",512,288,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002Fcover-512x288.jpg",{"file":107,"width":117,"height":117,"mime-type":99,"source_url":109},"150",{"file":96,"width":119,"height":120,"mime-type":99,"source_url":100},"370","208",{"file":102,"width":122,"height":123,"mime-type":99,"source_url":105},"768","433",{"file":112,"width":125,"height":126,"mime-type":99,"source_url":115},"512","288",{"aperture":128,"credit":27,"camera":27,"caption":27,"created_timestamp":128,"copyright":27,"focal_length":128,"iso":128,"shutter_speed":128,"title":27,"orientation":128,"keywords":129},"0",[],"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2019\u002F01\u002Fcover.jpg",{"related_posts":132,"related_posts_footer":136,"cta_type":27,"cta_color":27,"subtitle":27,"related_books":20},[133,134,135],14784,17033,13347,[137,138,139],15075,13061,20735,{"yoast_wpseo_title":141,"yoast_wpseo_metadesc":142,"yoast_wpseo_canonical":15},"My Excel Health: What Can You Learn From My 2018 In Numbers? - The Medical Futurist","Here’s what I learned in 2018 and what you could get to know about yourself through the Excel spreadsheet system about physical, mental and cognitive health",{"self":144,"collection":150,"about":153,"author":156,"replies":159,"version-history":162,"predecessor-version":166,"wp:featuredmedia":170,"wp:attachment":173,"wp:term":176,"curies":192},[145],{"href":146,"targetHints":147},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22689",{"allow":148},[149],"GET",[151],{"href":152},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts",[154],{"href":155},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftypes\u002Fpost",[157],{"embeddable":26,"href":158},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fusers\u002F6",[160],{"embeddable":26,"href":161},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcomments?post=22689",[163],{"count":164,"href":165},45,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22689\u002Frevisions",[167],{"id":168,"href":169},46021,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22689\u002Frevisions\u002F46021",[171],{"embeddable":26,"href":172},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia\u002F22715",[174],{"href":175},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia?parent=22689",[177,180,183,186,189],{"taxonomy":178,"embeddable":26,"href":179},"category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcategories?post=22689",{"taxonomy":181,"embeddable":26,"href":182},"post_tag","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftags?post=22689",{"taxonomy":184,"embeddable":26,"href":185},"project_category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fproject_category?post=22689",{"taxonomy":187,"embeddable":26,"href":188},"contact_email_category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcontact_email_category?post=22689",{"taxonomy":190,"embeddable":26,"href":191},"yst_prominent_words","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fyst_prominent_words?post=22689",[193],{"name":194,"href":195,"templated":26},"wp","https:\u002F\u002Fapi.w.org\u002F{rel}",[197],{"id":139,"date":198,"date_gmt":199,"guid":200,"modified":202,"modified_gmt":203,"slug":204,"status":13,"type":14,"link":205,"title":206,"content":208,"excerpt":210,"author":23,"featured_media":212,"comment_status":25,"ping_status":25,"sticky":26,"template":27,"format":28,"meta":213,"categories":214,"tags":215,"project_category":228,"contact_email_category":229,"yst_prominent_words":230,"class_list":237,"better_featured_image":251,"acf":281,"yoast_meta":290,"_links":292},"2018-06-14T12:20:32","2018-06-14T10:20:32",{"rendered":201},"http:\u002F\u002Fmedicalfuturist.com\u002F?p=20735","2022-05-25T17:47:15","2022-05-25T15:47:15","how-to-start-running","https:\u002F\u002Fmedicalfuturist.com\u002Fhow-to-start-running",{"rendered":207},"How To Use Digital Health To Start Running?",{"rendered":209,"protected":20},"\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"5px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp style=\"color: #555;font-size: 12px;line-height: 14px\">THIS ARTICLE HAS NOT BEEN UPDATED SINCE 2018. THE INFORMATION SHARED IN THE ARTICLE WAS ACCURATE AT THE TIME OF ITS PUBLICATION, BUT IT MAY BE OUT OF DATE NOW. \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fmagazine\">BROWSE OUR LATEST ARTICLES HERE\u003C\u002Fa>\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\n\n\n\u003Cp>If you are an outsider to the runners’ massive community, it must be difficult to imagine how come putting one leg in front of the other very fast gives so much joy. However, we give you some ideas, show you some methods and technologies if you decided to start with a jog tomorrow. Let’s do it! Running shoes on!\u003C\u002Fp>\n\n\n\n\u003C!--more-->\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Why do people run?\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I never understood why people run. It’s tough, tiring and boring. You put one leg in front of the other. You go in circles, seeing the same landscape over and over again. If you don’t have music or company, there’s silence and loneliness all around. So, how come that \u003Ca href=\"https:\u002F\u002Fwww.statisticbrain.com\u002Fmarathon-running-statistics\u002F\">annually there are almost 600,000 people finishing marathons\u003C\u002Fa> in the US or \u003Ca href=\"https:\u002F\u002Fwww.movecongress.com\u002Fwp-content\u002Fuploads\u002F2015\u002F11\u002FRunning-across-Europe-%E2%80%93-The-rise-and-size-of-one-of-the-largest-sport-markets.pdf\">49.9 million runners are to be found in the European Union\u003C\u002Fa>? The latter is more than the population of Spain. So, what’s their motivation?\u003C\u002Fp>\n\n\n\n\u003Cp>Some say that \u003Cstrong>the joy comes afterwards as the \u003C\u002Fstrong>\u003Cstrong>\u003Ca href=\"https:\u002F\u002Fwww.runnersworld.com\u002Ftraining\u002Fa20851505\u002Fhow-to-achieve-a-runners-high\u002F\">runner’s high\u003C\u002Fa>\u003C\u002Fstrong> when you feel euphoria, and your brain is on endorphins. Others believe \u003Cstrong>they are motivated by reaching better and better performance\u003C\u002Fstrong> – running faster every time until achieving their ultimate goal. Some reason they are running because \u003Cstrong>they found a community of runners where they can feel the sense of belonging. Others underpin their running efforts with health consciousness, overall fitness and to getting in shape. \u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Cp>No matter what’s the reason for running, it becomes definitely easier to go out for a run over time, even on a rainy winter day. It evolves into a habit that you would otherwise miss. But what does it take to start? Are you the person who promises every January that this year, you’re going to run the half-marathon? You swear that you’re going to lose the weight of Christmas cookies by February? You pledge that you will get in shape and live healthier? So, you buy fancy running shoes, shop trendy activewear and make sure that your earbuds will not fall out while crossing the park. \u003Cstrong>You feel motivated, you go out for two-three occasions, but then you find that it hurts, it’s annoying and tiring. No runner’s high at all. I feel you. Here’s some advice on how to start running and how others did it\u003C\u002Fstrong>.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-20736\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"451\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Flosefitness-feature.jpg\" alt=\"start running\" class=\"wp-image-20736\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Flosefitness-feature.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Flosefitness-feature-768x398.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Flosefitness-feature-512x265.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Flosefitness-feature-458x238.jpg 458w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.greatist.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>How I advised my wife to start running\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I’m a data-geek, that’s why I love digital technologies, and that’s what brings me out of the house for a run every time even if I don’t want to. However, \u003Cstrong>technology can only aid your efforts, guide your movements and reinforce your achievements\u003C\u002Fstrong>. It’s rarely a motivation on its own. For me, it’s the case, but I have to accept that there are fewer data-freaks out there.\u003C\u002Fp>\n\n\n\n\u003Cp>However, it turns out that over the years, my obsession with technology affected my wife, too. A couple of months after giving birth to our daughter,  she told me she was ready to start running. “\u003Cem>As I was not breastfeeding anymore I couldn’t find any more excuses why not to start it\u003C\u002Fem>,” recounts the story. Moreover, she found some motivation in data: she wanted to decrease her resting pulse rate being in the upper interval of average values.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-20737\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"488\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love.jpg\" alt=\"start running\" class=\"wp-image-20737\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love-370x208.jpg 370w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love-768x431.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love-512x287.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-love-445x250.jpg 445w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.theodysseyonline.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Keeping the fun part with data and Ed Sheeran\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>So, I chose the \u003Ca href=\"https:\u002F\u002Fwww.fitbit.com\u002Fshop\u002Faltahr\">Fitbit Alta HR\u003C\u002Fa> smartwatch for her to measure heart rate and fitness level. Then I told her to do some warm-up exercises, \u003Cstrong>go for a run and stay as long as it’s fun. If that means five minutes, that’s it. The next day, though, she should consider that as the basis for her next run. My advice for her was to pay attention not to overstretch the amount and keep the feel-good attitude. In the next 3-4 weeks, she should change something: increase time span or distance, aim for better finish times or fewer breaks\u003C\u002Fstrong>. I believe monotony kills the joy of running, so I told her not to run the same way twice.\u003C\u002Fp>\n\n\n\n\u003Cp>Also, I encouraged her to assess her data after running – perhaps she finds something motivating. She did. “\u003Cem>I love to look at my progress over time in the app. The most visible result was the decrease of my resting heart rate, and I can see its rise when I skip a couple of weeks\u003C\u002Fem>”, Iza explains. “\u003Cem>Now, I run 4-5 km a couple of times a week, which I would like to increase over time. Fitbit helps a lot with motivation, so if you are a beginner, choose a fitness tracker and the music you love. For example, I never knew how fast you can run until listening to Ed Sheran’s Shape of You\u003C\u002Fem>”, she added.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-20738\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"471\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-efforts.jpg\" alt=\"start running\" class=\"wp-image-20738\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-efforts.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-efforts-768x416.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-efforts-512x277.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-efforts-458x248.jpg 458w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: https:\u002F\u002Fhostpapa.blog\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Motivation to complete rings and set new targets\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>Dell Sargent, health facilities planner, told me that he started running again after his two sons were born – so later they could see their father being active. He says that motivation is in his DNA as his grandfather was on the Cornell University cross-country championship team back in 1936. However, \u003Cstrong>data and tech always add a whole new level of excitement\u003C\u002Fstrong>. “\u003Cem>Any app that will keep track and gives one a history of their efforts over time. Now, I can get some idea on the number of calories burned, changes in heart rate and how my pace was on a given day\u003C\u002Fem>”, he explained. Sargent uses the built-in Apple exercise app and says that completing “those rings” has been his daily goal for almost four years now. Moreover, he has been using the Nike+ app on an iPod Touch with the Nike+ pod for more than ten years.\u003C\u002Fp>\n\n\n\n\u003Cp>Ambanna Gowda, consultant in internal medicine at Fortis Hospital in Bangalore told me that several of his colleagues and friends tried fitness trackers and apps. He says that \u003Cstrong>Strava, Google Fit, Nike or any other trackers could motivate with data, especially beginners\u003C\u002Fstrong>. They make it easier to track progress, achieve goals and set new targets. Precisely that’s how data could help someone keep on running after the first session when muscle soreness kicks in.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-20739\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"370\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunkeeper-endomondo-and-strava.jpeg\" alt=\"start running\" class=\"wp-image-20739\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunkeeper-endomondo-and-strava.jpeg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunkeeper-endomondo-and-strava-768x327.jpeg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunkeeper-endomondo-and-strava-512x218.jpeg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunkeeper-endomondo-and-strava-458x195.jpeg 458w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Runkeeper, Endomondo, and Strava. Source: www.medium.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Cp>Thus, here are The Medical Futurist’s recommendations what\u003C\u002Fp>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Fitness trackers and apps to use for running:\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cul class=\"wp-block-list\">\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.strava.com\u002F\">\u003Cstrong>Strava\u003C\u002Fstrong>\u003C\u002Fa> – the first choice for runners and cyclists. It is so popular that when the company released a data visualization map about their more than 3 trillion individual GPS tracking data points, they \u003Ca href=\"https:\u002F\u002Fwww.theguardian.com\u002Fworld\u002F2018\u002Fjan\u002F28\u002Ffitness-tracking-app-gives-away-location-of-secret-us-army-bases\">accidentally revealed the location of US Army bases\u003C\u002Fa> – as soldiers use the app, too.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.myfitnesspal.com\u002F\">\u003Cstrong>MyFitnessPal\u003C\u002Fstrong>\u003C\u002Fa> – if you want to combine your run with calorie counting, this is the app for you.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.mapmyrun.com\u002F\">\u003Cstrong>Mapmyrun\u003C\u002Fstrong>\u003C\u002Fa> – An initially mobile-run tracking solution, which now you can even sync with your smart shoes; and use it with or without your smartphone.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Frunkeeper.com\u002F\">\u003Cstrong>Runkeeper\u003C\u002Fstrong>\u003C\u002Fa> – It’s the choice for 50 million runners worldwide, so it does not only track your runs but also connects you to an active community.\u003C\u002Fli>\u003Cli>\u003Cstrong>Endomondo\u003C\u002Fstrong> – No matter what kind of fitness activity you do, with the free app you can track any of it, set new goals and challenge other members of the community.\u003C\u002Fli>\u003Cli>\u003Cstrong>Nike+\u003C\u002Fstrong> – The app has been around for years to motivate runners, and it’s appeal hasn’t slipped a bit.\u003C\u002Fli>\u003Cli>\u003Cstrong>Fitbit Ionic \u003C\u002Fstrong>– Fitbit is my first choice when it comes to fitness tracking. Read my reviews about the \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Ffitbit-ionic-review-bromance-pebble-smartwatch\u002F\">Ionic\u003C\u002Fa>, \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Ffitbit-blaze-review-missed-jackpot\u002F\">Blaze\u003C\u002Fa>, \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Ffitbit-helped-change-lifestyle-great-fitbit-surge-review\u002F\">Surge\u003C\u002Fa> if you want to know about the gadgets more.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.lumobodytech.com\u002F\">\u003Cstrong>Lumo Bodytech\u003C\u002Fstrong>\u003C\u002Fa> – The company developed the Lumo Run fitness tracker to get you in shape, read our review about it \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fsit-straight-run-lumo-lift-lumo-run-reviews\u002F\">here\u003C\u002Fa>.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.garmin.com\u002Fen-US\u002F\">\u003Cstrong>Garmin\u003C\u002Fstrong>\u003C\u002Fa> – Specialized, multifunctional and highly specialized smartwatches for runners who take things seriously.\u003C\u002Fli>\u003Cli>\u003Ca href=\"https:\u002F\u002Fwww.polar.com\u002Fus-en\u002Fproducts\u002Fsport\u002FM600-GPS-smartwatch\">\u003Cstrong>Polar\u003C\u002Fstrong>\u003C\u002Fa> – They also offer advanced, GPS-based smartwatches to train and analyze data as a pro.\u003C\u002Fli>\u003C\u002Ful>\n\n\n\n\u003Cp>While technologies could give you a boost in motivation as you see your progress over time through the data points apps, fitness trackers, smartwatches provide, that’s not the most crucial aspect of digital solutions. What critical is to give you the joy of running, the freedom of moving and the sense of self in the universe. No wonder that \u003Ca href=\"In%20Japan,%20the%20monks%20of%20mount%20Hiei%20run%20up%20to%201,000%20marathons%20in%201,000%20days%20in%20an%20attempt%20to%20reach%20enlightenment.\">in Japan, the monks of Mount Hiei run up to 1,000 marathons in 1,000 days in an attempt to reach enlightenment\u003C\u002Fa>. I’m not sure you will have that after your first or second run, but if we could help you get out of your living room and give running a try with an app measuring your progress on your smartphone, The Medical Futurist team’s task was completed. Let us know whether we managed to do it!\u003C\u002Fp>\n\n\n\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"10px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp>\u003Cstrong>At The Medical Futurist, we are building a community for making a bold vision about the future of healthcare reality today.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Ciframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\u002F\u002Fwww.youtube.com\u002Fembed\u002FFIbMejImnxs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\">\u003C\u002Fiframe>\n\u003Cp>If you’d like to support this mission, we invite you to \u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">join The Medical Futurist Patreon Community\u003C\u002Fa>. A community of empowered patients, future-oriented healthcare professionals, concerned health policymakers, sensible health tech developers, and enthusiastic medical students. If there were ever a time to join us, it is now. Every contribution, however big or small, powers our research and sustains our future.\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">\u003Cstrong style=\"background-color: #e71d3299; color: #000;\">Click here to support The Medical Futurist from as little as $3\u003C\u002Fstrong>\u003C\u002Fa> – it only takes a minute. Thank you.\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>\n\u003Cp> \u003C\u002Fp>\n\n\n\n\u003Cp>\u003Ca href=\"http:\u002F\u002Feepurl.com\u002FZejiT\">\u003Cb>Subscribe To The Medical Futurist℠ Newsletter\u003C\u002Fb>\u003C\u002Fa>\u003C\u002Fp>\n\n\n\n\u003Cul class=\"wp-block-list\">\u003Cli>News shaping the future of healthcare\u003C\u002Fli>\u003Cli>Advice on taking charge of your health\u003C\u002Fli>\u003Cli>Reviews of the latest health technology\u003C\u002Fli>\u003C\u002Ful>\n",{"rendered":211,"protected":20},"\u003Cp>If you are an outsider to the runners’ massive community, it must be difficult to imagine how come putting one leg in front of the other very fast gives so much joy. However, we give you some ideas, show you some methods and technologies if you decided to start with a jog tomorrow. Let’s do it! Running shoes on!\u003C\u002Fp>\n",20740,{"_acf_changed":20,"footnotes":27},[32],[216,217,218,219,220,221,222,34,223,38,224,225,226,227],425,432,452,790,923,207,932,933,934,355,935,379,[],[],[231,54,232,55,233,234,235,236,53],1597,1729,3293,3317,3327,5529,[238,14,64,65,66,67,68,70,239,240,241,242,243,244,245,71,246,75,247,248,249,250],"post-20735","tag-technology-2","tag-tracker","tag-wearable","tag-health-sensor","tag-health-apps","tag-digital-health","tag-exercise","tag-fitness-tracker","tag-app","tag-personalized-medicine","tag-motivation","tag-running",{"id":212,"alt_text":252,"caption":253,"description":27,"media_type":89,"media_details":254,"post":139,"source_url":280},"start running","Source: www.keepmoving.hu",{"width":91,"height":255,"file":256,"sizes":257,"image_meta":278},599,"2018\u002F06\u002Frunning-marathons.jpg",{"medium":258,"large":261,"thumbnail":265,"medium_large":268,"large_old_512x353":269,"medium_old_363x250":273},{"file":259,"width":97,"height":98,"mime-type":99,"source_url":260},"running-marathons-370x208.jpg","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons-370x208.jpg",{"file":262,"width":103,"height":263,"mime-type":99,"source_url":264},"running-marathons-768x529.jpg",529,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons-768x529.jpg",{"file":266,"width":108,"height":108,"mime-type":99,"source_url":267},"running-marathons-150x150.jpg","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons-150x150.jpg",{"file":262,"width":103,"height":263,"mime-type":99,"source_url":264},{"file":270,"width":113,"height":271,"mime-type":99,"source_url":272},"running-marathons-512x353.jpg",353,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons-512x353.jpg",{"file":274,"width":275,"height":276,"mime-type":99,"source_url":277},"running-marathons-363x250.jpg",363,250,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons-363x250.jpg",{"aperture":128,"credit":27,"camera":27,"caption":27,"created_timestamp":128,"copyright":27,"focal_length":128,"iso":128,"shutter_speed":128,"title":27,"orientation":128,"keywords":279},[],"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F06\u002Frunning-marathons.jpg",{"related_posts":282,"related_posts_footer":286,"cta_type":27,"cta_color":27,"subtitle":27,"related_books":20},[283,284,285],20908,17982,17801,[287,288,289],17980,16706,14445,{"yoast_wpseo_title":291,"yoast_wpseo_metadesc":27,"yoast_wpseo_canonical":205},"How To Use Digital Health To Start Running? - The Medical Futurist",{"self":293,"collection":298,"about":300,"author":302,"replies":304,"version-history":307,"predecessor-version":311,"wp:featuredmedia":315,"wp:attachment":318,"wp:term":321,"curies":332},[294],{"href":295,"targetHints":296},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F20735",{"allow":297},[149],[299],{"href":152},[301],{"href":155},[303],{"embeddable":26,"href":158},[305],{"embeddable":26,"href":306},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcomments?post=20735",[308],{"count":309,"href":310},17,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F20735\u002Frevisions",[312],{"id":313,"href":314},46437,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F20735\u002Frevisions\u002F46437",[316],{"embeddable":26,"href":317},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia\u002F20740",[319],{"href":320},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia?parent=20735",[322,324,326,328,330],{"taxonomy":178,"embeddable":26,"href":323},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcategories?post=20735",{"taxonomy":181,"embeddable":26,"href":325},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftags?post=20735",{"taxonomy":184,"embeddable":26,"href":327},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fproject_category?post=20735",{"taxonomy":187,"embeddable":26,"href":329},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcontact_email_category?post=20735",{"taxonomy":190,"embeddable":26,"href":331},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fyst_prominent_words?post=20735",[333],{"name":194,"href":195,"templated":26},[],1789238013109]