Friday, March 27, 2020
Those digits on the scale aren't telling you the real story.
It took me a while to feel like I was really in charge of my health, because something was always in my way: my scale. The number never reflected the work I had put in at the gym, yet I still let it define my success (and often it made me feel worse). Ultimately, I realized I had to ditch the scale and use more important barometers to measure my health—what I'm capable of, how strong I feel, and how happy I am. These are the figures I look at instead of my weight. They can help you feel better, inside and out, too.
1. HOW MUCH SCREEN TIME YOU'RE GETTING
I know it's hard to avoid using a computer at work, but in my home we all have to have a good reason if we want to be in front of a screen. I'll watch TV and movies with my kids for a bit, but then we switch to playing a board game instead—it's better for our eyes, our sleep, and our conversations. And it's not only vital for the kids: Studies show that spending too much time in front of your television, phone, and computer can raise your stress levels, cause sleep disorders, and even increase symptoms of depression. Take on a solo hobby like gardening, read a good book, or just go to bed already!
2. HOW MANY HOURS YOU'RE STANDING UP
Think about how much time you spend sitting—likely on your commute to and from work, at your desk, on the couch, and at the dinner table. Studies show that all of this sitting can slow down your metabolism and double your risk of developing a cardiovascular disease. None of us wants that to happen. Try to stand for at least two hours a day; research shows that this can lower cholesterol and the levels of sugar and fat in your blood. I make it a point to stand up whenever I use my phone and set up walking meetings at work. Over time, increase the number of hours you're on your feet until you stand nearly as much as you sit.
3. YOUR HEART RATE
It's important to consider your heart rate (the number of times your heart beats per minute) when thinking about your health. Just like you can use a weight to measure the strength of your arm muscles, you can use your heart rate to size up your heart's ability to pump blood through your body. For an adult, a healthy resting heart rate is 60 to 100 beats per minute. Knowing your number could help you spot health issues: If your resting rate is higher, it can mean you have an increased risk of heart disease. But it's also important to raise your heart rate by exercising; that's one big way to keep your ticker healthy.