Important Health Metrics to Track Regularly

Regularly tracking key health metrics provides valuable insights into your well-being and can help identify potential issues early. While these measurements don't replace professional medical advice, they empower you to take an active role in your health management.

Essential Health Metrics to Monitor

1. Body Mass Index (BMI)

A screening tool for weight categories:

• Calculated from height and weight
• Categories: Underweight (<18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese (≥30)
• Limitations: Doesn't account for muscle mass or fat distribution

2. Waist Circumference

Measures abdominal fat, a risk factor for health problems:

3. Blood Pressure

Force of blood against artery walls:

• Measured as systolic/diastolic (e.g., 120/80 mmHg)
• Categories:
  • Normal: <120/<80
  • Elevated: 120-129/<80
  • Hypertension Stage 1: 130-139/80-89
  • Hypertension Stage 2: ≥140/90
• Measure at rest, in a seated position

4. Resting Heart Rate

Heartbeats per minute at complete rest:

• Normal range: 60-100 bpm (athletes may have lower)
• Measure first thing in the morning before getting out of bed
• Consistently high resting heart rate may indicate stress or poor fitness

5. Blood Glucose

Measures sugar levels in the blood:

• Fasting glucose (8+ hours without eating):
  • Normal: <100 mg/dL
  • Prediabetes: 100-125 mg/dL
  • Diabetes: ≥126 mg/dL
• Hemoglobin A1C (3-month average):
  • Normal: <5.7%
  • Prediabetes: 5.7-6.4%
  • Diabetes: ≥6.5%

6. Cholesterol Levels

Lipid panel measures different types of cholesterol:

• Total cholesterol: <200 mg/dL desirable
• LDL ("bad" cholesterol): <100 mg/dL optimal
• HDL ("good" cholesterol): ≥60 mg/dL protective
• Triglycerides: <150 mg/dL normal

Tracking and Recording Your Metrics

Frequency of Measurement

• Daily: Weight, resting heart rate (optional)
• Weekly: Waist circumference (if working on weight loss)
• Monthly: Blood pressure (if normal), BMI
• Annually: Blood tests (glucose, cholesterol)

Tools for Tracking

• Health apps on smartphones or smartwatches
• Spreadsheets or journals
• Smart scales that measure BMI and other metrics
• Home blood pressure monitors
• Our BMI Calculator tool for tracking weight trends

Understanding Your Results

When reviewing your health metrics:

• Look at trends over time rather than single measurements
• Note any significant changes or patterns
• Compare to established healthy ranges
• Consider lifestyle factors that may influence results
• Share significant findings with your healthcare provider

When to Consult a Healthcare Professional

Seek medical advice if you observe:

• Consistently high blood pressure readings
• BMI in obese category or rapid weight changes
• Blood glucose or cholesterol levels outside normal ranges
• Resting heart rate consistently above 100 bpm
• Any other concerning symptoms accompanying abnormal metrics