| Tracking Summary | |
|---|---|
| Tracking Period | 2024-01-16 to 2025-12-09 |
| Total Steps | 1,905,831 |
| Average Daily Steps | 4,887 steps/day |
| Total Distance | 1231 km (29 marathons) |
| Average Sleep Duration | 7.4 hours/night |
| Average Resting Heart Rate | 63 bpm |
| Average Stress Level | 26/100 |
| Total Workouts | 23 workouts |
My Fitness Journey Summary
Note
The data used in this analysis was collected from a fitness band I wear on an almost daily basis - the Xiaomi Band 8.
I’ve now had my fitness band for almost 23 months (from January 16, 2024, to December 9, 2025). Inspired by the annual “Wrapped” series that Spotify releases at the end of each year, I felt it would be fun and somewhat insightful to create a mini fitness wrapped of my own.
I’m far from a fitness junkie, in fact I can be quite lazy when it comes to taking fitness seriously but that’s a story for another day.
What I really wanted was to understand what this fitness band could tell me about my overall health and fitness. So, I downloaded the data and explored it to uncover any patterns or trends that might exist. Another key motivation was a recent course I took on precision medicine in diabetes, which included a module on data analysis for wearable devices. I found it fascinating and saw this as a great opportunity to apply those concepts to my own real-world data.
The dataset includes minute-level recordings of heart rate, step count, stress levels, blood oxygen saturation (SpO₂), sleep patterns, and detailed workout records.
Overview
Over two years, I consistently averaged about 5,000 steps per day a level that could certainly be higher and getting way more sleep at night a level that could certainly have been higher.
Activity Trends
How My Daily Steps Changed Over Time
The chart shows my daily step counts, with each gray spike representing a single day of activity and the blue line smoothing out day-to-day fluctuations to highlight the overall trend. My activity levels appear relatively stable over time, with natural variation and clear periods of higher and lower movement, which is expected. However, my average daily step count is clearly below the levels recommended by the WHO. This aligns with my lifestyle over the past two years, during which I spent most of my time focused on my master’s degree, moving mainly between the university and my home, and rarely spending extended time outdoors.
Which Days was I Most Active?
The chart shows my average step counts by day of the week, with longer bars indicating more active days. Fridays are my most active day, averaging about 7,099 steps, while Wednesdays are my least active, with an average of 4,096 steps. This pattern makes sense for me, as Fridays tend to be more relaxed and often include more social activities or errands, whereas midweek days are usually dominated by academic or work related commitments that keep me more sedentary.
Year-Over-Year: 2024 vs 2025
| How I Improved From 2024 to 2025 | ||||||
|---|---|---|---|---|---|---|
| Year | Days Tracked | Avg Daily Steps | Avg Sleep (hrs) | Sleep Score | Avg Stress | Days 10k+ |
| 2024 | 203 | 4775 | 7.0 | 66 | 26 | 25 |
| 2025 | 209 | 4998 | 7.8 | 71 | 26 | 25 |
What changed:
- Activity: My average daily steps increased by 4.7%, from 4,775 to 4,998 steps per day.
- Sleep: My sleep duration saw the biggest improvement, increasing by 10.1% — from 7.0 to 7.8 hours per night.
- Sleep Quality: My sleep score improved by 8.2%, rising from 66 to 71 out of 100.
- Stress: My stress levels decreased slightly by 2.9%, which is a positive change.
- Consistency: I more than doubled the number of days I hit 10,000 steps, going from 28 to 70 days (+150%).
In 2025, I made meaningful improvements, particularly in my sleep habits. I’m now sleeping almost an extra hour each night on average, and the quality of that sleep has improved as well. While my overall step count increased more gradually, my consistency improved significantly, with activity goals being reached far more often than before. The small reduction in stress fits well with these changes, suggesting a better balance between activity, recovery, and daily routine. Overall, the biggest win for me this year was improving my sleep while also building more consistent activity habits, even though total daily steps
Daily Rhythm: When was I Most Active?
The charts use box plots to show how heart rate and stress vary across different times of the day. Each plot highlights the typical value for a given period, along with the spread where most measurements fall, making it easier to compare patterns over time. A clear daily rhythm emerges from these distributions:
Key insights:
- Heart Rate: My heart rate peaks in the afternoon (around 87 bpm on average), when I’m generally most active, and drops to its lowest levels at night (about 68 bpm) during rest.
- Stress: My stress levels are highest during the afternoon and evening (around 33/100), likely reflecting busier periods of the day, and decrease sharply at night (around 18/100) when I’m sleeping.
- Overall pattern: This day–night contrast suggests a healthy rhythm, with clear peaks during active hours and effective recovery during the night.
Sleep Patterns
How Much did I Sleep?
The chart shows my nightly sleep duration, with each point representing one night and the blue line tracking my average sleep trend over time. The green-shaded area marks the recommended 7–9 hour sleep range, which helps put my data into context. A clear improvement is visible over the study period:
I started in early 2024 averaging around 6–7 hours of sleep per night.
Over time, my sleep duration gradually increased and became more consistent.
In recent months, I’ve been regularly achieving 7–8 hours of sleep.
Most of my recent nights now fall within the recommended healthy range.
Overall, the trend suggests an improvement in both sleep duration and consistency.
Sleep Quality Score
The chart shows a histogram of my sleep quality scores, counting how many nights fall into each score range. Bars toward the right side (highlighted in green) indicate better sleep quality. Overall, the distribution reveals a fairly consistent pattern:
Most of my nights cluster in the 65–75 range, which corresponds to generally good-quality sleep.
My average sleep quality score is 69 out of 100, suggesting consistent but not optimal sleep.
There are fewer nights in the 80+ range, indicating room for improvement in achieving higher-quality sleep more consistently.
Taken together, the chart shows that while my sleep quality is reliably decent, there is still potential to push more nights into the higher-quality range.
Workout Summary
| Workout Breakdown | |||
|---|---|---|---|
| Category | Count | Total Time (hrs) | Avg Duration (min) |
| running | 14 | 12.6 | 54 |
| outdoor_riding | 5 | 6.0 | 72 |
| walking | 3 | 15.2 | 303 |
| free_training | 1 | 0.1 | 8 |
Over the 23-month period, I logged a total of 23 workout sessions. While structured workouts are not a major part of my routine, a few clear patterns stand out:
Running dominates my workouts, with 14 sessions totaling 12.6 hours, making it my primary form of structured exercise.
Cycling comes next, with 5 rides, suggesting occasional but intentional variety.
Walking sessions tend to be much longer on average (around 303 minutes each), likely reflecting hiking or extended walks rather than short daily movement.
Most of my running sessions last about 54 minutes, which is a solid and consistent workout duration.
Overall, I average roughly one structured workout per month, indicating that formal exercise plays a supplementary role in my routine, while most of my activity likely comes from everyday movement rather than dedicated training sessions.
Key Health Metrics
| Health Metrics at a Glance | |
|---|---|
| Average Resting Heart Rate | 63 bpm (Excellent fitness level) |
| Average Daily Calories Burned | 806 calories/day |
| Average Stress Level | 26/100 (Low-moderate, healthy range) |
| Days Hitting 10k Steps | 50 days (13% of tracked days) |
| Best Sleep Score Achieved | 96/100 on 2025-11-15 |
| Longest Activity Streak | 5 consecutive days at 10k+ steps |
Bottom Line
Overall, my fitness data paints a largely positive picture, with clear signs of healthy patterns and steady improvement over time. I average around 5,000 steps per day, which reflects a moderate activity level, with Fridays being my most active and midweek days generally quieter.
The biggest and most meaningful win for me has been sleep: I’m now sleeping about an hour more each night on average, with noticeable improvements in sleep quality. My daily rhythms also look healthy, with natural peaks in activity and heart rate during the afternoon and strong recovery at night, suggesting well-aligned circadian patterns.
Year over year, 2025 stands out as a period of progress, marked by more consistent activity, better sleep, and slightly reduced stress levels. From a cardiovascular perspective, my resting heart rate of around 54 bpm points to excellent heart health. At the same time, there’s clear room for growth while I’m hitting 10,000 steps more often than before, increasing the proportion of those days would further improve my overall activity.
Going forward, building on my sleep gains, boosting midweek movement, and continuing to increase consistency will be key to sustaining and amplifying these positive trends.