5 Health Numbers Everyone Should Know
- Kris
- 5 hours ago
- 3 min read
When it comes to taking charge of your health, information is one of your greatest tools. We often rely on how we feel—energized, tired, strong, or sluggish—but understanding a few key numbers can help you truly see what’s happening inside your body.
These five health numbers go beyond the scale. They reflect your heart health, metabolism, and overall wellness—helping you make smarter choices in your fitness, nutrition, and self-care routine.
1. Blood Pressure
Think of your blood pressure as a window into your heart’s workload. It measures the force of blood pushing against your artery walls as your heart pumps.
Healthy range: Around 120/80 mmHg
Why it matters: When blood pressure stays elevated (known as hypertension), your heart and blood vessels are under constant strain. Over time, that increases the risk of heart disease, stroke, and kidney damage—often without obvious symptoms.
Tip: Regular exercise like Pilates and low-impact cardio can lower blood pressure naturally by improving circulation and heart efficiency. Add in mindful breathing and stress management for even better results.
2. Resting Heart Rate (RHR)
Your resting heart rate shows how hard your heart has to work when you’re at rest. It’s a great reflection of cardiovascular fitness.
Healthy range: 60–100 beats per minute (lower is typically better for active individuals)
Why it matters: A lower RHR means your heart doesn’t have to work as hard to maintain circulation, which is a sign of endurance and efficiency. Sudden spikes can signal overtraining, dehydration, or stress.
Tip: Check your RHR in the morning before getting out of bed. Keep track over time—if your average starts trending downward, it’s a sign that your training is improving your heart health.
3. Blood Sugar (Fasting Glucose or A1C)
Your body uses glucose for energy, but too much sugar in your bloodstream can be a red flag. Fasting glucose and A1C levels show how well your body manages and stores that energy.
Healthy range: Fasting glucose below 100 mg/dL; A1C below 5.7%
Why it matters: High blood sugar over time can damage nerves and organs, and is one of the first indicators of insulin resistance or prediabetes.
Tip: Aim for balanced meals with a mix of lean proteins, healthy fats, and complex carbs. Try to move after eating—something as simple as a 10-minute walk or gentle Pilates session helps your body use glucose more effectively.
4. Cholesterol Levels
Cholesterol is essential for building cells and hormones, but the balance between good and bad cholesterol is what really counts.
Healthy range:
Total cholesterol: under 200 mg/dL
HDL (“good” cholesterol): above 50 mg/dL
LDL (“bad” cholesterol): below 100 mg/dL
Why it matters: High LDL can lead to plaque buildup in arteries, making them stiff and narrow—a risk factor for heart attacks and strokes.
Tip: Focus on heart-healthy foods like avocado, olive oil, salmon, nuts, and fiber-rich oats. Strength training and Pilates also help improve blood lipid levels and boost “good” HDL cholesterol.
5. Waist Circumference or Body Composition
The number on the scale doesn’t always tell the full story. Two people can weigh the same but have very different body compositions—one may have more muscle, while the other carries more visceral fat (fat stored around the organs).
Healthy range: Under 35 inches for women, under 40 inches for men
Why it matters: Excess belly fat increases your risk of heart disease, type 2 diabetes, and inflammation throughout the body.
Tip: Instead of focusing solely on weight loss, aim to build strength and stability. Pilates is exceptional for this—it strengthens deep core muscles, improves posture, and supports a leaner, more functional body.
The Bottom Line
Knowing your numbers is about empowerment, not perfection. These markers help you catch potential issues early, track your progress, and make choices that align with your long-term wellness goals.
By clicking the link below, you can access a treasure trove of episodes that cover various aspects of health and wellness. From expert interviews to practical tips and advice, the Kore Kast offers a comprehensive resource to help you on your journey to a healthier lifestyle.
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