KiActiv movement graphs. 1 hour 40 minutes of Light movement. Just 38 minutes of Moderate movement. My daily 'limit' is not much more than 60.

4.4 out of 30 daily pacePoints

3 miles walked! VERY slowly. More restful sitting on the way home 🙏

Well-within my #KiActiv movement limits and my #VisibleHealth PacePoints (heartrate-based).

Very tired - but not fatigued.

#Pacing to avoid debilitating Post-Exertional-Malaise #PEM

#LongCovid

KiActiv movement graphs for today

...meaning that, getting home after orchestra this evening, I've discovered that I've over-budget for Movement ( #KiActiv) in two ways:

1. I've exceeded my nominal 4000-calorie daily limit 👇

2. 'Moderate' movement has exceeded 60 minutes 👇

Grateful for the 6-7pm bed-rest 🙏

Visible Heartrate graph

KiActiv movement graph

Managed to pace myself well, avoiding 'Exertional' Heartrates ( #VisibleHealth) and 'Moderate' Movement ( #KiActiv)

I'm still pretty exhausted!

KiActiv movement summary of data. 5 and a half hours sedentary, 1 hour 23 minutes Light Movement and 48 minutes of Moderate movement so far today

Three-quarters of my daily 'Moderate Movement' budget used in a few gardening tasks and a visit to the Recycling Centre. Not enough left in the tank even for a walk in the sunshine.

( #KiActiv smartwatch data)

#LongCovid #Pacing to avoid debilitating Post-Exertional-Malaise #PEM

KiActiv movement data graphs.

Checking-in with my Movement data (from my #KiActiv smartwatch) I can see that I did get over-excited during my first run on the treadmill 👇

'Vigorous' exertion for a minute of my first run.

But overall just 26 minutes of Moderate exertion - less than half of my daily 'envelope' 🙏

Visible Health PacePoints graphic

It's 4pm and, as usual, I've Rested for most of today (Saturday).

I've used just a third of today's #VisibleHealth PacePoints (3 out of 30) and yet I've used three-quarters of my #KiActiv 'Moderate Movement' budget for today 🤔

It's beautifully sunny outside, so I'm heading out, stick-seat in hand.

KiActiv movement graph for the day so far

Visible heartrate graph

But it's SO HARD to pace carefully when running on the treadmill felt so good!

Two minutes of the five involved running - and 'Vigorously' for one of these minutes (HT #KiActiv movement sensor)

Stopping well before getting out-of-breath and Resting on the mats, as usual.

This #LongCovid is weird.

4 miles walked yesterday, including 2 at Slapton Sands🙏

Paced pretty well & got home from orchestra concert after 10pm

'Moderate' Activity (as measured by #KiActiv smartwatch) approached 90 minutes; I do try to keep this below 60🤔

But body is STABLE & READY this Sunday morning 😊

#LongCovid #Hope

KiActiv movement graphs via movement sensor in smartwatch

Two miles walked. Still 15 minutes below my 60-minute 'Moderate' exertion limit for the day. HT #KiActiv

#Pacing to avoid overexertion this #LongCovid Awareness Day

#LongCovidAwarenessDay

Side by side line graphs from KiActiv

...because I regulate my daily MOVEMENT 👇

25% of my day is 'non-sedentary', meaning that I'm Resting 75% of each day! (this is my optimal level)

And I'm keeping my 'Moderate' activity below 60 minutes a day.

#Pacing to avoid overexertion and the #PEM associated with my #LongCovid 🙏

#KiActiv data

Visible Health Morning Stability of 3 out of 5 - Slightly out of balance

Woke up full of energy after a quite active day-off yesterday (although I did stay within my 'Energy Envelopes' for #VisibleHealth PacePoints and for #KiActiv Movement).

Resting Heartrate is very low and Heartrate Variability very high - Signs of a slight #ParasympatheticSwing

KiActiv movement graph for every minute of today. And a pie chart showing 9 hours 22 minutes Sedentary (mostly lying down), 2 hours 47 minutes Light Movement and just 51 minutes of Moderate movement.

..and all within my 60-minute daily limit for 'Moderate' activity - as measured by the #KiActiv sportswatch that I wear.

11 hours of overnight rest and Monday will be manageable 😊

#Pacing to avoid the debilitating #PEM associated with my (relatively minor) form of #LongCovid 🙏

7.2 out of today's 30 visible health pacepoints budget - based on heartrate staying low

8:30pm on final evening in Rome.

Kept well-within today's #visible_health
Pacepoints budget by avoiding physical & mental over-exertion 👇

Slightly exceeded my nominal 60 minutes of daily 'Moderate' movement ( #KiActiv) by just 14 minutes🙏

We did (slowly!) walk over 10,000 steps but I feel fine.

10,000 steps. Lots of sitting down. The telescopic stool really has been brilliant.

Pushed my 'energy envelopes' a bit, slightly exceeding my daily limit for 'Moderate' movement ( #KiActiv smartwatch movement data ) - but I'm well-within my #VisibleHealth pacepoints limit, as I've avoided Exertion.

Visible Health heartrate graph during airport transfers. A fair bit of exertion but rest in-between.

Visible Health donut graph showing 26.3 out of today's 30 pacepoints used.

Arrived at our hotel 😊

My new telescopic stool had its first use - as we waited for passport control 👇

Managed to keep within my energy envelopes, as measured by movement ( #KiActiv ) and by #VisibleHealth Pacepoints 🙏

Now to sleep. We're staying a 4-minute stroll from a rather iconic landmark!

Visible Health Looking Stable 4 out of 5. HRV higher than recent average

KubiosHRV 73% readiness

As I was within my usual ranges for the Heartrate data used by #VisibleHealth and by the #KiActiv app, they both suggested that everything was fine - And I do indeed feel great!

Both identified an elevated Heartrate Variability (HRV) however...

Sunday:

Despite keeping within my daily *Total Movement* envelope (as measured using my #KiActiv smartwatch data)...

[Below 60 minutes of 'Moderate' movement in the day; below 4000 calories of movement energy expended]

...and despite keeping well-within my #VisibleHealth PacePoints budget...

Step count 6743 steps

Graph of movement every hour of the day showing lots of movement whilst at the Eden Project. Pie chart dhows 1 hour 40 minutes of Light Activity and 1 hour 29 minutes of Moderate movement.

Home 🙏

A very active day (compared with my usual):

Walked 5km (6700 steps);

#KiActiv sportswatch data shows that I was 'Moderately Active' (rather than my usual slow walking pace) for 1.5 hours; I usually try to keep this below an hour.

Fully intend to lie down for the next 14 hours.

#LongCovid

KiActiv movement graph for every minute of today

Just about avoided exceeding my nominal #KiActiv '4000-calories-per-day' movement budget 👇

And I've ended the day just 4 minutes of 'Moderate' exertion over my nominal '60 minutes' limit.

Movement-wise I've paced well.

Heartrate-wise (and therefore #Visible Pacepoints-wise) I'm well over-budget.

42.4 pacepoints. Over budget as on Monday and Wednesday

Heartrate graph across every minute of today

KiActiv Moderate movement already at 59 minutes today

5pm Thursday

Reclining across comfy staffroon chairs and starting to REST after another highly enjoyable, yet full-on teaching day.

42 out of today's 30 #VisibleHealth PacePoints used - Already 12 over budget

Heartrate has been racing again today

#KiActiv (movement) data: AT my daily limits now.

KiActiv movement graph for each minute of today and a pie chart of movement intensity showing just under 3 hours of Light movement ans under 1 hour of Moderate movement

I've slowed down & RESTED since 3pm - i.e. for almost 6 hours now.

#KiActiv (movement) data confirms that I've kept within my 'energy envelopes' of 4000 daily calories & 60 minutes of 'Moderate' movement.

But my HR was racing since the Assembly & I've only recently got it down to resting pace 🙏...

40 out of my daily 30 pacepoints used

53 of my 60 minutes of Moderate activity

Had to stay late at work, marking mock exams.

It's 6pm and I'm ten #Visible_health
PacePoints ahead of my (heartrate-based) daily energy budget...

& I'm at my #KiActiv (movement-based) daily limit too.

Feet feel 'heavy' - a sign of #PEM starting.

#LongCovid #LongCovidTeacher

10.9 out of 30 pacepoints. 7.7 behind today's pacesetter

It took me 75 minutes to walk what used to take me 30 mins.

And I remain well-within my known 'energy envelopes':

Just over half of today's #KiActiv 'Moderate Movement' budget used & still lots left in the tank 🙏

And as I lay around all morning, I'm well behind today's #VisibleHealth PacePoints

Movement graph for every minute of yesterday

My #KiActiv smartwatch (movement) data from yesterday reflects a busy working day (incl. lunchtime duty across the school site) and then hanging-up washed clothes to dry late into the evening 👇 I was AT my limit 🙏

So far today I've only moved around for 40 mins, of which only 5 mins 'Moderately' 😊

KiActiv pie charts. Top one showing how much of today I was Sedentary, moving Lightly and moving Moderately. Lower pie chart shows calories expended in each activity type.

My #KiActiv smartwatch data confirm that I was RESTING for all but 100 minutes of today 👇

If these antibiotics kick-in overnight, I should have an easy journey to Derbyshire tomorrow 😊

KiActiv activity summary graphs

A *very* restful Boxing Day so far
- as of 3:30pm

#KiActiv smartwatch (movement) data show that I've only undertaken 'Moderate' movement once so far today (one minute of Moderate movement when climbing our stairs) and I've only moved 'Lightly' for 18 minutes.

Grateful for the opportunity to REST.

KiActiv movement graph for today - Circled is the moderate walk we just did

Moderate walk this afternoon as I had capacity 🙏🎄

I'm still well-below my daily 60 minutes of 'Moderate' movement - ( #KiActiv smartwatch data )

#Pacing to avoid #LongCovid #PEM symptoms this #ChristmasDay

56 minutes of Moderate movement so far today

Lovely sunny day here in South Devon. Thought I might go for an afternoon stroll beside the river Dart, but checking my #KiActiv movement data shows that I've almost reached my daily 'Moderate movement' limit of an hour 😌

Housework, trip to shops, baked bread.

Nothing left 😌

KiActiv bar graph of movement across today and a pie chart showing 7 hours Sedentary, 1 hour Light and 56 minutes of Moderate movement so far today.

Moderate Activity graphs

I've got to be careful, however. Apart from hoovering for 5 minutes this morning, all I've done today is travel to the cinema and back today:

My #KiActiv movement data show that I'm almost at my 60-minute daily limit for 'Moderate' movement - and yesterday I seem to have had a Moderate 'bout'...

Pue charts showing activity summaries

Missed the end-of-term pub social (again) as my #LongCovid body needs to Rest & Recover for the remainder of today.

Taught one lesson before the three Panto perfornances & had a small supermarket shop to do on my way home.

Checking-in with my #KiActiv movement data...