10 Numbers That Matter for Your Health

When it comes to your health, numbers matter. However, there’s no shortage of health information out there. Here are 10 numbers to prioritize for your well-being and longevity.

Blood Pressure

Blood pressure readings measure the pressure of blood pushing against your artery walls. High blood pressure puts strain on the heart and increases risk of heart attack and stroke.

Blood pressure readings consist of two numbers: the systolic (upper) number measures pressure inside the arteries when the heart is beating and the diastolic (lower) number measures pressure when the heart is at rest.

• Normal: Less than 120 systolic and less than 80 diastolic
• Elevated: 120 to 129 systolic and less than 80 diastolic
• High Blood Pressure Stage 1: 130 to 139 systolic or 80 to 89 diastolic
• High Blood Pressure Stage 2: 140 or higher systolic or 90 or higher diastolic

Blood Sugar

Over time, high blood sugar can damage the heart, kidneys and blood vessels. The A1C test is a common test used to measure blood sugar and screen for diabetes.

The A1C test measures average blood sugar levels over the past 2 or 3 months.

• Normal: below 5.7 percent
• Prediabetes: 5.7 – 6.4 percent
• Diabetes: 6.5 percent or above

Triglycerides

Triglycerides are an important measure of cardiovascular risk that sometimes doesn’t get the attention it deserves.

Triglycerides are fat circulating in the blood. They differ from cholesterol, but your triglyceride level is part of your total cholesterol number.

• Normal: Below 150 milligrams per deciliter (mg/dL)
• Mild (borderline): 150 – 199 mg/dL
• High: 200 – 499 mg/dL
• Severe: 500 mg/dL or higher.

Waist-To-Hip Ratio

The difference between waist and hip circumference is a better predictor for health problems than body mass index (BMI). Excess abdominal fat raises risk of heart disease and other health problems.

Waist-to-hip ratio is calculated by dividing the circumference of your waist by the circumference at your hips.

• Normal (Women): 0.8 or less
• Normal (Men): 0.95 or less

Physical Activity

Tracking steps or tracking time spent exercising are two simple ways to measure physical activity. Health guidelines recommend 150 minutes a week of moderate exercise such as brisk walking.

If you prefer to count steps, 10,000 daily steps often is held up as a healthy goal. But there is no scientific evidence suggesting 10,000 steps is a magic number.

• A 2021 study found that people who logged at least 7,000 steps per day had a 50-70 percent lower risk of premature death, compared to those who walked less than 7,000 steps.
• Another study from 2019 found that women in their 70s who reached 4,400 steps a day reduced their risk of premature death by about 40 percent, compared to women who took 2,700 or fewer steps per day.

Sleep

The consequences of chronic sleep deprivation can be severe. Poor sleep can affect mood, triggering depression, anxiety and irritability. It can also affect physical health, increasing risk of heart disease, stroke, obesity and type 2 diabetes.

A person’s sleep needs change with age.

• Infants: 12 – 16 hours, including naps
• Toddlers: 11 – 14 hours, including naps
• Preschool age: 10 – 13 hours, including naps
• School age: 9 – 12 hours
• Teens: 8 – 10 hours
• Adults: 7 hours or more

Screen Time

Too much screen time can be bad for your health and well-being. Excessive screen time has been linked to behavioral problems, poor academic performance, obesity and sleep problems in children.

Experts recommend that children and adults alike follow limits for TV, phone and computer/tablet screen time outside of work and homework.

• Children Under 1: No screen time
• Children 2 – 12: 1 hour per day
• Teens and Adults: 2 hours per day

Fruits & Vegetables

Research has shown that eating at least 5 servings a day of fruits and vegetables can reduce the risk of chronic diseases such as cancer and heart disease.

• Daily Intake: 1 ½ – 2 cups of fruit and 2 – 3 cups of vegetables
• One Serving:
  • A small banana
  • 4 large strawberries
  • Half a grapefruit
  • 5 – 8 broccoli florets
  • 6 baby carrots
  • 1 cup of raw greens

Alcohol

The standard recommendation has been no more than one drink a day for women, two drinks for men. According to recent studies, drinking alcohol in moderation may increase your overall risks of death and chronic disease, including cancer and heart disease. Even low levels of alcohol (less than one drink per day) can raise the risk of certain cancers.

• Less alcohol or no alcohol is better for your health.

Social Connections

Having quality relationships can help you live longer and healthier. Research shows that loneliness is bad for your health, and social connections can reduce the risk of heart disease, stroke, dementia, depression and anxiety. Social connections can also help you feel happier, manage stress better and even improve your sleep. There’s no set number of social connections that you need for good health and well-being.

• One person, a group activity or a hobby you enjoy can help you reap the health benefits of social connection.