What You Need To Know About Tracking Your Health Data

  Why this metric matters, according to Dr. Alfonsi

Ways to put this information into action

“In most adults, an RHR of 60 to 100 beats per minute is considered normal²; the best time to measure it is right when waking up or overnight. When a resting heart rate remains consistently higher than normal, potential causes might include stress, alcohol consumption, illness, heart conditions or sleep disorders³.”

“A lower resting heart rate tends to be associated with better cardiovascular fitness. Aerobic and endurance exercises, such as swimming, cycling and jogging, and activities that lower stress like yoga and tai chi can be helpful. Reducing tobacco and alcohol use, maintaining a healthy weight, and sleeping well can help too⁴.”

“HRV measures the slight variation in timing between individual heartbeats and reflects the balance between the sympathetic and parasympathetic nervous systems. A healthy heart doesn’t beat at perfectly even intervals but instead shows some natural variability. HRV will vary by person and device, so it’s best to look at relative change rather than specific numbers.”

“HRV can provide insight into overall health, fitness, recovery, and stress levels. Knowing your baseline can help you identify habits that improve HRV and recognize when it may be time to focus on recovery. It can be helpful to measure it overnight or early in the morning using a wearable device.”

“High blood pressure is often referred to as the ‘silent killer’ because many people don’t notice its symptoms. Cuff-based blood pressure monitors generally provide reliable readings. For greater accuracy, it can help to take two or three measurements and use the average, while avoiding caffeine and intense exercise at least 30 minutes beforehand.”

“In most cases, lower blood pressure is associated with better cardiovascular health. If your readings consistently stay elevated, some lifestyle changes — such as more frequent physical activity or reducing sodium intake5 — may help. Please speak with your healthcare provider if you notice high or low blood pressure.”

“Understanding your movement habits is the first step toward meeting recommended targets, as it can help you identify opportunities to be more active throughout the day.”

“Current guidelines recommend at least 150 minutes of moderate-to-vigorous physical activity each week, along with strength-training exercises for all major muscle groups at least twice weekly⁶. Breaking up long periods of inactivity is also linked to health benefits: even a small amount of time spent standing rather than sitting can help⁷.”

“Sleep quality has a significant impact on the immune system, mood, and overall well-being⁸. Smartwatches and other devices are commonly used to estimate how much time is spent in each stage of sleep, but even subjective measures — such as how rested you feel when you wake up — can be valuable.”

“Factors such as stress, screen time, alcohol consumption, and eating large meals in the evening can disrupt sleep⁹. Tracking these habits often helps reveal patterns and increase awareness of how they affect sleep quality.”