Checkpoint: Has my health improved as a result of my challenge?

When I first set the goal to run a mile in 5 minutes, I knew I had to do a Vitality Health Check and fitness assessment as a starting point – both to make sure I was fit to embark on this challenge, and as a baseline to see if any of my metrics would improve over the training period. For background on my first assessment, have a look here.

One thing that was always central to this challenge was demonstrating the power of physical activity, from encouraging people to set their own goals, to offering massive incentives for members to complete their VitalityMile. In Discovery and Vitality, we are immersed in the clinical evidence of the positive impact exercise has on health, with the data being overwhelmingly clear and consistent. But I was always intrigued to see if increased training would have a demonstrable impact on my own health. As it turns out, just a few weeks of ramped-up physical activity can have significant effects.

When I did my second health check just over a week ago, I was slightly concerned that my reduced training (due to injury) would have affected my biometrics, but I’m happy to report some positive changes. For example, my triglyceride levels are down, from a borderline 1.73 mmol/L at my previous check to 1.31 mmol/L in November. My good cholesterol (HDL) also improved, at 1.31 mmol/L compared to 1.09 mmol/L in September. According to the wellness team, these are clinically significant changes, with increased physical activity capable of contributing to an increase in HDL cholesterol and lowering of triglycerides. Typically, one could expect to see positive improvements in 3 to 6 months of following positive lifestyle changes. My BMI, weight and waist circumference are also slightly lower. Unfortunately, my bad cholesterol is up, and my blood pressure result hasn’t improved; although the wellness specialist suspected the latter (and my prior result) was most likely impacted by the coffee I had just before completing my assessments (caffeine may significantly increase blood pressure). The wellness team suggested I repeat the reading in a week or two – this time sans the espresso.

Here you can see my results compared to the previous check in September:

We had to skip the fitness assessment due to my injury, although I got good tips on a variety of strength and flexibility exercises to help me recover from a torn soleus muscle. What was promising though, was the increase in my VO2 Max – an indicator of cardio-respiratory fitness and potentially a stronger predictor of mortality than other risk factors like smoking, hypertension, high cholesterol, and type 2 diabetes. VO2 Max also plays an important role in running performance, representing the maximum work rate one can achieve, combining aerobic power and the economy of running. An above average result for men between 56 and 65 years is 32 to 35, and excellent is above 41. When I started this challenge, my VO2 Max was 47.7, but it’s now at 49.5 – knocking on the door of what would be considered excellent for a male aged 36 to 45. The wellness specialist also considers this a significant improvement, given my starting point. I want to make it clear that there’s nothing special about me – these results speak to the tangible benefits of physical activity and the power of goals to spur us to put in the effort that brings significant change. And there is always another goal around the corner – while the wellness team found my changes encouraging, they don’t think I’ve yet reached my ceiling for improvement.

In terms of running times, as mentioned previously, my initial baseline mile took just over 6 minutes. My next baseline run at the beginning of September came in at a time of 5:40 minutes. An improvement, but nowhere near where I need to be. The injury has also set me back obviously, but I know that when pursuing big goals, failures are inevitable. I’m determined to focus on the recovery rather than the setback.

Please share with me times in your life where you’ve been surprised by the positive effects of a good health habit you started, whether physical or otherwise.