Tuesday, October 27, 2009

My Daily Healthy Living KPI (Key Performance Indicators) Version 6 [Ref: i09J27-1054]

Note: KPI = Key Performance Indicators

(1) Have daily plan and execute it. (New addition for Version 3)

(2) Sleep 7 to 8 hours a day.


(3) Go to bed by midnight.

(4) Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg

(5) My BMI should be within the healthy range of 18.5 to 22.9.

(6) A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95. [Ref: H08L04-new addition for version 4]

(7) At least meal of multi-grain porridge daily [Ref: H08L04-new addition for version 4]

(8) Take the planned dietary/ health supplements daily [Ref: H08L04-new addition for version 4]

(9) Drinking Water: 1.5 Litres daily

(10) Maximum One cup of coffee a day (Old version 4: Maximum two cups of coffee a day)

(11) 2.8 km slow walk in about 30 minutes –--- at least 3 times a week (to replace ”Physical Exercise 50 minutes a day including 10 min warm up and 10 min cool down” in version 5) (New in Version 6)

(12) Mental exercise: 3 hours a day

(13) No Television on even dates (to replace “TV time: = Maximum 1 hour a day” with effect from 15 October 2009 which my first self-imposed No-TV day) (New in Version 6)

(14) Bowel Movements: At least one BIG-size or two Medium-sizes daily. Banana-shaped. Brown. No Foul-smelling stools with a very bad odor. (Old version 4: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.)

(15) Non-work related computer or internet time = Maximum1 hour daily

(16) Reading Newspapers should be less than 1 hour a day (New addition for Version 3)

(17) Reading a book 1 hour a day (New addition for Version 3)


(18) Spend at least 60 minutes daily on financial matters. (New addition form version 5 dated 2009-08-02)

(19) Have daily KPI Achievement Report (New addition from Version 3)

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