Know Your Numbers: The Key Health Metrics Everyone Should Know

With an overabundance of health and fitness information out on the internet and the lack of time and/or perhaps the understanding to decipher the conflicting messaging you may want to start off with the basics. Being aware of your health metrics is one of the most important aspects of maintaining lifelong good health.

These numbers provide valuable insights into your overall well-being and can help you make informed decisions about your lifestyle, diet, and medical care. In this blog, we'll explore the essential health numbers that everyone should know to stay on top of their health and wellness.

Blood Pressure

One of the most critical health numbers to monitor is your blood pressure. High blood pressure is known as the “silent killer” associated with heart disease and stroke.

Normal: 120/80 or 110/70 mmHg

Elevated: 120-129/80 mmHg

High Blood Pressure (Hypertension Stage 1): 130-139/80-89 mmHg

High BP (Hypertension Stage 2): +140/+90 mmHg

High BP (Hypertension Crisis): +180/+120 mmHg

Cholesterol Levels

Cholesterol is a fatty substance found in your blood. There are 2 types: LDL (low density lipoprotein) and HDL (high density lipoprotein). TIP: to remember think “L” equals lousy and “H” healthy. High levels of LDL or overall high cholesterol levels are associated with increased risk of heart disease. HDL is associated with improved heart health.

Healthy Persons:

Ideal Total Cholesterol Levels (HDL-C ratio): less than 6.0 mmol/L

Ideal LDL Levels: less than 5.0 mmol/L

Ideal HDL Levels: above 1.0 mmol/L

Moderate Risk:

Ideal Total Cholesterol Levels: less than 5.0 mmol/L

Ideal LDL Levels: less than 3.5 mmol/L

Ideal HDL Levels: above 1.0 mmol/L

High Risk/Diabetic/Heart Attack Patient

Ideal Total Cholesterol Levels: less than 4.0 mmol/L

Ideal LDL Levels: less than 2.0 mmol/L

Ideal HDL Levels: above 1.0 mmol/L

Blood Sugar Levels (Glucose)

Monitoring your blood sugar levels is essential for assessing your risk of diabetes and other metabolic disorders. High blood sugar can lead to type 2 diabetes, which is associated with various health complications.

Normal: A1c = less than 6.0

Pre-Diabetic: A1c = 6.0-6.4

Diabetic: A1c = +6.5

Body Mass Index (BMI)

Your BMI is a measure of your body fat based on your height and weight. Although I believe that BMI is not the most accurate tool (kg/m2) on its own it’s a quick method to give you an overall indication of your health status. Although a useful tool (does not account for muscle mass) it should be accompanied with other bodyfat testing to give you a more accurate picture of your overall fat/health levels

Underweight: 18.5-24.9

Normal: 25-29.9

Overweight: 30-34.9

Obese: 35-39.9

Morbid Obese: >40

Waist Circumference

Your waist circumference is another measure that can indicate your risk of chronic diseases, especially those related to obesity and metabolic syndrome. Excess fat around the waist is associated with a higher risk of heart disease, diabetes, and other health issues.

Measurement (in inches) with a tap measure should be done at the belly button level under your clothes.

Females Males

Very Low 28.5” 31.5”

Low 28.5-35.0” 31.6-39.0”

High 35.5-43.0” 39.5-47.0”

Very High >43.0” >47.0”

Body Fat Percentage

Measuring your body fat percentage will give you a much better picture of your overall health. Although you can have healthy markers while being overweight/obese most health agencies and governments agree that the longer you are carrying a high body fat percentage the higher the risk of most lifestyle illness/diseases.

Women:

Age Under fat Healthy Range Overweight Obese

20-40 <21% 21-33% 33-39% >39%

41-60 <23% 23-35% 35-40% >40%

61-79 <24% 24-36% 36-42% >42%

Men:

Age Under fat Healthy Range Overweight Obese

20-40 <8% 8-19% 19-25% >25%

41-60 <11% 11-22% 22-27% >27%

61-79 <13% 13-25% 25-30% >30%

NOTE: Using all 3 methods above to measure your body composition will give a more overall accurate health picture.

Resting Heart Rate (RHR)

Your resting heart rate is the number of times your heart beats per minute (bpm) when you're at rest. A lower resting heart rate generally indicates better cardiovascular health. A healthy RHR for an adult should be between 60-75 bpm

Exercise Hours Per Week

Most health and governmental agencies recommend an average minimum of 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity (or a combination of both). That's anywhere from an hour and 15 minutes to 5 hours.

Knowing and monitoring your health numbers is an essential part of maintaining your well-being. These numbers can provide valuable insights into your health status, allowing you to make informed decisions about your lifestyle, diet, and medical care. Regular check-ups and consultations with healthcare professionals are key to ensuring that these numbers remain within healthy ranges. By staying informed and proactive about your health, you can lead a longer, healthier life.

Be Strong In Your Body