What would you say if I asked what your health goals are? Health chatter is often confusing and, at worst, conflicting, so you might find it hard to create specific health goals.
Health is a very personal matter, and we all have different health goals. It is because your motivation to work on health goals differs from mine. So your motive can be anything from living longer to staying more active or dazzling on the catwalk.
Regardless of your health goal, the only way to know you’re on the right path is to track your progress. Setting measurable goals around your health can be a huge motivator, and making a game out of it makes it a fun challenge!
Years ago, I felt baffled about the discussion around health, and a lot of advice seemed overwhelming or contradictory. Working with personal trainers and nutritionists and using fitness trackers helped me discover indicators that gave me clarity. Still, I find the terminology can be confusing. That is what lead me to do the research and put together a list of different aspects of health.
My intention is to make it easier to set health goals!
With this list, I’ve tried to focus primarily on metrics you can do as conveniently as possible. Note that some things are most accurately measured at a lab, but if the measurement is accurate enough and consistent, it will work well for your wellness journey.
While the list is long and ever-growing, it will never be exhaustive. You will find many more health indicators by asking your doctor or reading health magazines, for example. But I bet this list gets you started on the right path!
The health information provided on this page is for educational purposes only. Always talk to your doctor or physician before making changes that impact your health.
Table of Contents
How To Measure Body Fat
High body fat can lead to many chronic health conditions linked to premature and preventable death. Higher body fat is linked to cardiovascular diseases and certain types of cancer. Similarly, little body fat can cause health issues, too. Here are some valuable metrics you can use to set measurable health goals.
Body Mass Index (BMI)
BMI is a measure of body fat based on height and weight. A BMI of 18 to 25 is considered healthy, 25 to 30 is overweight, and over 30 is obese. However, BMI can be a misleading metric on its own. Its biggest flaw as a measure is that it doesn’t consider muscle mass. The guidelines for BMI were created for a white, European man, and therefore it does not work well for all body types. However, it can give a general idea, and many free online calculators and smart weight scales make tracking it easy.
Body Fat-%
Body fat is one of many people’s most important overall health metrics. The easiest way to measure body fat at home is using a smart scale (a “Bioelectrical impedance scale” in geek). However, the results are not very accurate. Using a caliper to do a skinfold or “pinch test” can be more accurate, but you might need to practice a bit to ensure you do it correctly. [1]
Waist Circumference
Measures the amount of fat around your waist, an indicator of fat around your gut. CDC (Centers for Disease Control and Prevention) notes that 40 inches (101.6 cm) for men and 35 (88.9 cm) for women are predicted to face more significant health risks. Measure at home by taking a circumference 0.5 inch (1-2 cm) above your belly button. Breathe in and out, and then take the measurement after breathing out.
Waist-to-Height Ratio
The National Institute for Health and Care Excellence (Nice) has set a guideline of 0.4 to 0.49 in the healthy ratio. Measure at home by dividing your waist circumference by your height. [2]
Waist-to-Hip Ratio
WHO (World Health Organization) has set a waist-to-hip ratio guideline for abdominal obesity at 0.9 for men and 0.85 for women. However, some studies find that the Waist-to-Hip ratio is not as accurate as the Waist-to-Height ratio for predicting things like blood pressure. [2, 3, 4]
Weight
Have to mention it, right? To be fair, weight is obviously very simple to measure, and body weight is linked to various diseases. However, it is a very generic measure and might be misleading alone.
How to Measure Heart and Blood Vessel Health
Diseases impacting the heart and blood vessels are the leading cause of death globally, according to the World Health Organization. Measuring your heart and blood vessel health can help avoid preventable death and live a healthy, active life. Thankfully, there are many ways to easily track and set measurable health goals for your cardiovascular system.
Blood Pressure
There’s a reason they always take your blood pressure when you visit your doctor. Blood pressure is considered one of the most important leading indicators for your health and for predicting how long you’ll live. If your doctor has told you you have high blood pressure, it may be a good idea to spend $100-$150 to get one at home. [3]
Heart Rate Recovery (HRR)
HRR shows how quickly your heart rate recovers after exercise, measures your heart’s fitness and can predict future heart issues. It is commonly measured by measuring your peak heart rate during exercise, stopping, and then measuring again after 1 minute. The difference in heart rate is your Heart Rate Recovery. A rule of thumb for good heart rate recovery is 18 beats or higher. To measure this at home, you can use a fitness tracker like a Garmin, FitBit, Apple Watch, Oura Ring, or Whoop. [3, 5]
Heart Rate Variability (HRV)
Your heart doesn’t beat evenly; rather, the gap between beats fluctuates slightly. Higher variability is a sign that your heart is strong and shows your body’s adaptability. Therefore, HRV is used as an indicator of overall fitness and a leading indicator of longevity.
HRV is a personal metric and is hard to compare with others. It naturally changes over your life, and some studies indicate that HRV naturally decreases as you age. It can be measured at home using a fitness tracker like a FitBit, Apple Watch, Garmin, Oura Ring, or Whoop. [3, 6]
Resting Heart Rate (RHR)
RHR shows how hard your heart works when you’re resting or asleep. The better your heart condition is, the lower your RHR will be. However, it’s worth noting that some studies have shown that RHR naturally increases until around 50 years old and decreases as you age.
Resting Heart Rate is personal, and it’s not easy to directly compare with others. RHR can be measured at home with most fitness trackers like Fitbit, Garmin, Apple Watch, Oura Ring, or Whoop.
VO2 Max
Maximal oxygen consumption is one of the best fitness and heart health indicators. It measures how much oxygen your body uses when exercising as hard as you can. The range for results is personal, and they aren’t comparable between people.
VO2 Max can be measured in a lab test which involves exercising for a few minutes while wearing a mask. A more straightforward but less accurate way to measure is to use a fitness tracker, such as Apple Watch, Fitbit, or Garmin. [8, 9, 10, 11]
Total Cholesterol
Your body needs cholesterol to build cells and make vitamins and hormones. However, excess cholesterol can stick to your arteries, increasing the risk of heart attack or stroke.
You can do a simple blood test at home or in a lab to know where you are. I would recommend taking a lipid panel test that includes it with other blood markers in one test. For example, you might try this test from Everlywell. [12]
HDL Ratio
Not all cholesterol is created equal. Cholesterol is part “bad” (“low-density lipoprotein” or “LDL”) and part “good” (”high-density lipoprotein” or ”HDL”). LDL sticks to your blood vessels and increases the risk of stroke and heart disease. HDL reduces LDL cholesterol and repairs blood vessels.
HDL Ratio is a measure of how much of your total cholesterol is the good kind. Therefore, it helps understand the “quality” of the cholesterol in the blood.
Arguably the easiest way to measure HDL Ratio is to do an at-home lipid panel test that includes multiple blood markers. For example, try this test from Everlywell.
Triglycerides
When you eat, some of the energy your body doesn’t need immediately gets stored in the form of fat called triglycerides. If the levels build up, they can clog up your blood vessels and increase the risk of stroke, heart attack, and heart disease.
Triglyceride levels can be measured with a simple blood test at home, and you can also get it in the same lipid panel test that includes cholesterol blood markers. It is available, for example, in this Everlywell test here. [13]
How To Measure Lung Health
Peak Flow
If you are concerned about your lung health or just want to improve your lung capacity, there is a simple test called peak flow. The test involves blowing a fast hard blast into a peak flow meter. Peak flow meters cost about $40-$50 so it is an inexpensive way of setting a health goal for your lungs. [14]
How To Measure Body Figure
Changes in your figure are hard to notice day-to-day basis but thankfully putting it into numbers can help you see the work you’ve put in is paying off. Numbers won’t lie! Pick some metrics from the list below to set a health goal with a specific target.
Total Circumference
If you want to work on your figure, total inches can be a helpful and motivating metric to track. Measure the circumference of your arms, waist, and thighs, and sum them up together. Tracking the sum will give you an idea of how your body is changing.
Waist-to-Hip Ratio
A popular measure for body toning. Measure at home by taking the circumference of your waist and your hip and dividing the former with the latter. You should take the measurement 0.5 inches (1-2 cm) above your belly button after breathing out. The hip measurement should be taken from the widest part of your hips.
Waist-to-Chest Ratio
Measure at home by taking the circumference of your waist and chest and dividing the former with the latter. You should take the waist measurement 0.5 inches (1-2 cm) above your belly button after breathing out. The chest measurement should be taken around the fullest part of your chest.
Arm Flexed Girth
If you are building muscle you can get a good metric by measuring the circumference when your muscle is flexed and subtracting from it the circumference when it’s not flexed.
How to Measure Inflammation
Inflammation can be caused by a short-term infection but long-term inflammation can be a sign of heart disease risk or other chronic diseases. Long-term inflammation can damage DNA and even lead to cancer. Many people suffer from chronic inflammation without them knowing. It may be helpful to get tested and set health goals to lower your inflammation.
C-Reactive Protein (CRP)
Inflammation can be measured, for example, by measuring C-Reactive Protein (CRP), a protein your liver makes in the presence of inflammation. It is a predictor of degenerative diseases before symptoms occur. CRP can be tested with an at-home blood test with this Everlywell test. [15, 16, 17]
Uric Acid
Uric Acid is a chemical that the body creates and kidneys eliminate. If kidneys can’t efficiently remove uric acid from the body, it can crystallize, leading to inflammation and pain. It can lead to gout, arthritis, and kidney stones. Uric Acid levels can be tested with a simple blood test at a lab or at home. UASure makes one of the most consistent at-home Uric Acid monitoring systems. [18]
How to Measure Hormone Levels
Estrogen
Both male and female bodies generate estrogen, which plays a crucial role in sexual and reproductive health and regulates processes affecting cholesterol, blood sugar, bone and muscle mass, blood flow, and brain function. A blood test can measure estrogen levels at home or in a lab. [19]
Testosterone
Both males and females benefit from testosterone, which is essential for bone density, libido, body fat, red blood cell production, and strength. Some of the testosterone binds itself to proteins, most commonly to sex hormone-binding globulin (SHBG), while the rest are unbound (so-called “free testosterone”).
Research indicates that free testosterone contributes to cell replication and bone and muscle strength. Testosterone can be measured at home with a blood test. It’s included in some panel tests, such as this one, or can be measured individually. Some tests are only for men or women, so check to pick the right one. [20, 21]
Cortisol
Created by the adrenal glands, cortisol is the primary stress hormone that impacts your mood, motivation, and fear. It also manages how your body uses macronutrients, keeps inflammation low, and regulates blood pressure and blood sugar. It also controls your sleep/wake cycle and boosts energy. Too much or too little cortisol can lead to diseases such as depression and heart disease and impact your sleep and concentration. Cortisol levels can be measured at home with a blood test. [22]
Thyroid-stimulating hormone (TSH)
The thyroid is a gland that makes hormones that are used by most of the body’s organs, affecting various things like weight, body temperature, strength, and mood. Too much thyroid hormone can speed up body functions too much, while too little can lead to weight gain, feeling cold, and joint and muscle pain, among other things. Thyroid-simulating hormone levels can be tested at home or lab with a simple TSH blood test. [23]
How to Measure Nutrition
Food Logging
Nowadays, many different apps make tracking food intake relatively simple. It still takes effort, but the insights are worth it. If you want to track your nutrition without a blood test, an app might be the best way. Some of the popular apps are MyFitnessPal and Cronometer.
Blood Sugar Levels
After you eat, your body turns sugars into glucose, which provides energy to your cells. Blood glucose levels can be monitored to see the body’s reaction to nutrition, physical activity, or stress. Therefore it has become a metric for athletes to optimize their performance. More commonly, diabetics closely monitor their blood glucose levels as high glucose levels can be life-threatening. Blood glucose monitoring can also prove helpful in detecting diabetes early.
You can test blood glucose levels at home with an HbA1c (also known as “Hemoglobin A1C”) blood test. Glucose can also be measured using a Continuous Glucose Monitor (CGM), a small device typically attached to your belly or arm and replaced every 7-14 days. CGMs may require a prescription from your doctor. CGMs cost around $100-$600, or you can get one as a subscription service, such as NutriSense. [24, 25, 26]
Calcium Levels
Calcium is one of the key minerals in your body and is used by your nerves, muscles, and heart. Having abnormal calcium levels in your blood can indicate various health conditions, such as bone disease, thyroid disease, parathyroid disorders, or kidney disease. Normal levels are considered to be 8.5 to 10.2 mg/dL, depending on the laboratory test, and it can be tested at home with a blood test. [27, 28]
Iron Levels
Ferritin is a blood protein that indicates blood’s iron stores. Low levels of iron can cause, for example, extreme fatigue and weakness, while too high levels of iron can lead to conditions such as liver disease, heart problems, and diabetes. Normal levels are 24 to 336 μg/l (men) and 11 to 307 μg/l (women). Ferritin can be tested at home with a blood test. [29, 30, 31]
Potassium Levels
This mineral is essential for the body’s cell and nerve functions. It can be measured with an at-home blood test.
Vitamin B12 Levels
This vitamin is essential for nerve function, red cell blood formation, and the production of DNA. It can be measured with an at-home blood test, for example, with a combined Vitamin B12 and D test panel. [32]
Vitamin D Levels
This vitamin supports bone health and can help reduce cancer cell growth, build immunity, and improve blood sugar regulation. It can be measured with an at-home blood test, for example, with a combined Vitamin B12 and D test panel. [33]
How To Measure Activity
Staying physically active is one of the most common goals most people have. It’s no surprise that exercise has an overall impact on health. It is also one of the easiest ways to measure and create goals. A huge number of activity trackers make goal-setting and tracking fun and simple. The most popular trackers are Apple Watch, FitBit, Oura Ring, and Whoop.
Active Zone Minutes
CDC (Centers for Disease Control and Prevention) and American Heart Association recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. Most activity trackers monitor your heart rate during exercise, making it easy to track your progress. Fitbit, in particular, has a concept of Active Zone Minutes built around those guidelines. [34]
Step Count
Steady, daily activity goes a long way to keeping your body and mind healthy. Even though the famous 10,000-step goal was originally a Japanese marketing gimmick, studies have shown how 10,000 steps a day can cut the risk of Alzheimer’s Disease by 50%, and health benefits start already from 3,800 steps. Most fitness trackers estimate how many steps you’ve taken in a day. [35]
Calories Burned
Most fitness trackers give an estimate of your calorie burn by combining an estimate of the minimum amount of energy your body consumes at rest (”basal metabolic rate” or “BMR”) and your activity data. Trackers generally also estimate how much energy your body burns (called “total daily energy expenditure” or “TDEE”) and can compare to show if you burn more or fewer calories than your body needs on a given day.
It’s good to note, however, that fitness trackers can be pretty inaccurate (especially on very active days), but they still give you an idea of overall calorie burn. The calculations are based on scientific formulas, such as the “Harris and Benedict equation,” which you can also calculate yourself without a tracker. [36, 37, 38]
Exercise Log
A simple, free metric to track your activity is to keep a journal and log your exercises, which includes for example the type of exercise you did, the duration of it, and how you felt after. It can help you see how often you exercise and discover patterns.
How to Measure Muscle Strength & Endurance
Keeping our muscles strong helps us stay active and live longer. There are dozens of different tests out there, and I bet you can find one created explicitly for whatever it is you want to measure. However, here are some of the popular ones.
Cooper Test
The Cooper test is a classic aerobic fitness test that measures how long a distance a person can cover in 12 minutes. The test is very simple, and the results are well-standardized. You can compare the results against a score chart, such as the one found here [39].
Core Strength
Core strength indicates the strength of your trunk, abdomen, back, hips, glutes, and abs. A strong core makes physical activities more manageable, improves posture, and helps with back pain. It can be measured simply at home by timing how long you can stay in a plank position. Having a camera or another person to tell you when your form breaks may be helpful. [40, 41]
Grip Strength
A firmer grip indicates overall strength and mobility and can predict a lower risk of death. It is a good test, especially for middle and late adulthood people, to test for the level of function needed for everyday life. The grip strength test is pretty self-explanatory. However, it requires a dynamometer device, and it is important to do the test with the right technique. [42, 43]
Lower Body Strength
Having poor lower body strength can lead to injuries or pain as your other muscles try to compensate when they are not supposed to. Lower body strength can be measured easily at home by performing a squat (imagine sitting on an imaginary chair) for as long as you can without breaking form. [40]
Lower Body Flexibility
Flexibility is especially important for athletes, but every person benefits from some flexibility. If you feel pain when tying shoes or reaching to put away dishes, for example, then your body may be at risk of injury from everyday activity. Increasing flexibility can help in reducing pain and the risk of injury. Lower body flexibility can be measured with a sit & reach test, where you sit on the floor reaching forward and measuring with a tape measure how far your reach is. [40, 44]
Upper Body Strength
Upper body strength can be tested at home easily by completing a push-up test. Do as many push-ups as you can without breaking the form. Check your results, for example, comparing them to this scoring sheet. [40]
Sitting-to-Rising
This test is specifically designed for people in their middle and late adulthood to measure muscle strength. Sitting-to-Rising is a simple test where one sits in a crisscross and stands up. It involves a point system where points are deducted based on how one gets up. [42]
Walking Speed
Walking Speed is an indicator of your overall endurance and is a predictor of long-term health. This may be beneficial, especially in middle adulthood, to predict difficulties with walking as you grow older. Health guidelines suggest brisk walking will get you more health benefits than a slow stroll. 100 steps per minute are considered an average but aim for 112 steps-a-minute paces for 30 min per day. [42, 45, 46]
How to Measure Stress Levels
Stress is integral to your body’s function, but too much is too much! Some stress levels are healthy, but overwhelming stress can trigger a “fight-or-flight” mode, harm your health, and lead to various physical and mental conditions. See below a couple ways to stay on top of your stress levels. [47]
Cortisol Levels
Cortisol is the primary stress hormone in your body and can be measured with a simple at-home blood test. See “cortisol” under the “hormone levels” for more details.
Galvanic skin response (GSR)
Also known as Electrodermal activity (EDA). Your skin conducts electricity, and research has shown that your emotions play a role in how conductive your skin is. GSR is a skin conductivity measurement and can show how intense your emotions are. It’s worth noting that emotions can be positive or negative, and GSR can’t be used to identify between them. GSR can be helpful in monitoring emotional load or measuring the impact of meditation. Some fitness trackers, such as FitBit, can measure GSR with some accuracy. [48, 49, 50]
Stress Level Trackers
Various fitness trackers have developed their own formulas to estimate and score stress levels combining data from various indicators such as Heart Rate Variability (HRV), skin temperature, and Galvanic skin response (GSR). For example, FitBit and Garmin have their own stress level scores that can help monitor your stress levels throughout the day and night. [50]
How to Measure Sleep and Restoration
Restoration and sleep are essential for our physical and mental health. Quality sleep often goes underrated but most physicians and athletes would tell you how vital good sleep is for your overall health goals.
Sleep Log
Keeping a log is the simplest, free, and most effective way to measure sleep quality. Keep a notebook handy and log the time you went to bed, the time you woke up, the quality of your sleep (a score of 1-5 or 1-10, for example), etc. It will be helpful to include stress levels, coffee, alcohol consumption, and daily exercise. Doing so will help you identify patterns, such as tracking the consistency of your sleeping patterns or discovering the effects of substances or stress on your sleep. Finding out patterns is essential in coming up with new habits and sleeping environment improvements that can improve your sleep. [51]
Sleep scores
Most fitness trackers give you a sleep score when you wear them to bed. There is no one way to measure sleep quality, but most trackers consider various indicators. These include, for example, sleep pattern consistency, sleep stages (light, deep, and REM sleep), skin temperature, and heart rate.
Apple Watch, FitBit, Oura Ring, and Whoop all measure sleep in one way or another. Apple Watch requires you to install an app to get a score, and many are available, such as AutoSleep or Sleep Cycle. When choosing what device to use, it’s good to consider the battery life. For example, Apple Watch has less than 24-hour battery life, so you must charge your device daily to track sleep. Sleep quality changes daily, so I like to measure multi-week averages to see if my trends are improving.
Polysomnography (PSG)
PSG is a lab test considered the gold standard for measuring sleep quality and is used, for example, to diagnose sleeping disorders. It can be done at a hospital, a sleep center, or home. The test involves sensors that track various aspects, such as brain activity, body movement, heart rate, breathing, and blood oxygen levels. [52]
Readiness / Recovery Score
Readiness scores can help you optimize your workout routine and get over periods where your performance plateaus. Most fitness trackers have their own scores for readiness and recovery. Oura Ring and Whoop are considered some of the best devices for readiness, but others, like FitBit, give a score too.
How to Measure Mental Fitness
Your mind is like a muscle that can be trained, for example, with meditation. Here are some guiding indicators that can be used to create and track your mental health goals.
Meditation Minutes
Meditation is often compared to going to the gym but for your mind. Track the time spent meditating for a simple metric to track how much you’ve practiced. It won’t tell you how mentally fit you are, but it does help you track the work you’ve put into it.
Mindfulness Questionnaires
Many questionnaires have been developed to measure an individual’s mindfulness. They typically involve answering 10-20 questions with a rating and calculating a score. One of the most popular questionnaires is “The Five-Facet Mindfulness Questionnaire” (FFMQ), “The Freiburg Mindfulness Inventory” (FMI), and “The Cognitive and Affective Mindfulness Scale-Revised” (CAMS-R). [53]
References
[1] https://www.forbes.com/health/body/body-fat-percentage/
[2] https://www.bloomberg.com/news/articles/2022-04-07/keeping-waist-measurement-less-than-half-your-height-is-good-for-your-health
[3] www.cnet.com/google-amp/news/6-health-stats-that-are-more-important-than-your-weight/
[4] https://www.frontiersin.org/articles/10.3389/fpubh.2021.726288/full
[5] https://my.clevelandclinic.org/health/articles/23490-heart-rate-recovery
[6] https://my.clevelandclinic.org/health/symptoms/21773-heart-rate-variability-hrv
[7] https://www.youtube.com/watch?v=8fIIJTQ4xzo&ab_channel=ConquerAgingOrDieTrying!
[8] https://med.virginia.edu/exercise-physiology-core-laboratory/fitness-assessment-for-community-members/vo2-max-testing/
[9] https://med.virginia.edu/exercise-physiology-core-laboratory/fitness-assessment-for-community-members/vo2-max-testing/
[10] https://www.webmd.com/fitness-exercise/what-to-know-about-vo2-max
[11] https://www.healthline.com/health/vo2-max
[12] https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
[13] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
[14] https://www.lung.org/lung-health-diseases/lung-disease-lookup/asthma/treatment/devices/peak-flow
[15] https://www.cancer.gov/about-cancer/causes-prevention/risk/chronic-inflammation
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[17] https://www.webmd.com/osteoarthritis/blood-tests
[18] https://www.healthline.com/health/hyperuricemia
[19] https://my.clevelandclinic.org/health/body/22353-estrogen
[20] https://prestigemensmedical.com/blog/differences-between-free-testosterone-vs-total-testosterone/
[21] https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/testosterone
[22] https://www.webmd.com/a-to-z-guides/what-is-cortisol
[23] https://medlineplus.gov/lab-tests/tsh-thyroid-stimulating-hormone-test/
[24] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8915088/
[25] https://www.health.harvard.edu/blog/is-blood-sugar-monitoring-without-diabetes-worthwhile-202106112473
[26] https://thebiostation.com/bioblog/the-10-most-important-blood-tests/
[27] https://medlineplus.gov/lab-tests/calcium-blood-test/
[28] https://www.ucsfhealth.org/medical-tests/calcium-blood-test
[29] https://www.mayoclinic.org/tests-procedures/ferritin-test/about/pac-20384928
[30] https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
[31] https://www.mayoclinic.org/diseases-conditions/hemochromatosis/symptoms-causes/syc-20351443
[32] https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
[33] https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
[34] https://www.cdc.gov/physicalactivity/basics/adults/index.htm
[35] https://www.marketwatch.com/story/people-who-do-this-one-thing-every-day-have-half-the-dementia-risk-than-the-rest-of-us-11662994041?mod=home-page
[36] https://www.verywellfit.com/are-calorie-counters-on-treadmills-accurate-2911975
[37] https://help.fitbit.com/articles/en_US/Help_article/1141.htm
[38] https://www.everydayhealth.com/weight/boost-weight-loss-by-knowing-your-bmr.aspx
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[42] https://www.movewelldaily.com/top-4-indicators-of-a-long-life/
[43] https://www.webmd.com/fitness-exercise/what-to-know-grip-strength-how-to-measure
[44] https://www.cnet.com/health/fitness/how-important-is-being-flexible-it-depends-on-your-fitness-goals/
[45] https://www.marketwatch.com/story/people-who-do-this-one-thing-every-day-have-half-the-dementia-risk-than-the-rest-of-us-11662994041?mod=home-page
[46] https://www.nytimes.com/2018/06/27/well/walk-health-exercise-steps.html
[47] https://www.webmd.com/balance/stress-management/stress-level-too-high
[48] https://imotions.com/blog/eda/
[49] https://www.fitbit.com/global/us/technology/stress
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[51] https://www.sleepfoundation.org/sleep-diary
[52] https://fortworthent.net/ear-nose-throat/snoring-obstructive-sleep-apnea-osa/sleep-medicine-snoring-or-sleep-apnea/polysomnography-psg-sleep-study/
[53] https://meditation-research.org.uk/research-methods/5-best-mindfulness-questionnaires/#FFMQ