Small changes matter

The first graph shows my VO₂ max climbing from “below average” to “above average,” and the second shows my resting heart rate dropping from around 70–72 down to about 59–63 — all in the last year.

These two metrics matter because they’re basically snapshots of how well your body is handling life: VO₂ max reflects overall cardiovascular fitness, and resting heart rate is a simple indicator of recovery, stress, and general health. When they move in the right direction, it usually means your daily habits are working.

So how did this happen?

1. Walking.

I aim for 10,000 steps a day, but my actual average is about 8,100. The goal itself — plus a little friendly accountability — gets me moving more, finding extra steps in my day, hopping on the treadmill, etc.

2. Cutting out alcohol.

I’ve essentially removed it from my life. Even one drink can spike overnight inflammation and heart rate, so this change made a bigger difference than I expected.

3. Tennis.

I genuinely love it, and it turns out to be an amazing workout. Last night alone, 90 minutes of play gave me about 4,000 steps and plenty of time with my heart rate up. The bonus was being out in good weather with a nice friend.

There is another factor, the last 6 months have included a separation from my wife and now, a divorce that’s in process. There is no doubt that this transition away from an unhealthy marriage and into a place of greater peace and freedom has played a role in my overall well-being, and to some degre,e these metrics as well.

I’m not sharing this to brag. Honestly, I’m just proud that I’ve stuck with things that I enjoy and that make me feel better in every way.

Mostly, I’m sharing this as a little evidence (with actual exhibits 😄) that small, consistent changes really do add up.