Vital Parameters

Why Regular Self-Monitoring is Important

Going to your primary care physician for a health check, annual eye exams, biannual dental visits, as well as seeing a dermatologist, gynecologist/urologist, and possibly getting booster vaccinations – it can indeed be quite overwhelming, and not everyone keeps up with all their medical appointments. And then, on top of that, you’re supposed to keep track of your vital parameters at home? It may seem burdensome, but it’s worthwhile! Prevention is always better than regretting later if an illness could have been prevented.

On this page, you’ll find helpful tips, guidelines, and reference values for vital parameters. As usual, the most important information is presented clearly and concisely, without unnecessary elaboration. By regularly checking the following points, you are already doing more for your health than most people.

If you document your self-conducted tests regularly (e.g., blood pressure or changes in moles), you help your doctor to find treatment methods more quickly and accurately. Additionally, you can react to any abnormalities early and consult a doctor before potentially irreversible problems are detected during your next preventive check-up.

As with all my articles, I strive to keep the information up to date. However, the medical field is constantly evolving, so I encourage you to verify that the information I provide is current. If you notice anything, please let me know.

Where Are the Organs Located in the Body?

Let’s start with the basics of body anatomy. The human body consists of many different organs, each with specific functions to maintain vital processes. Every organ has its designated place and often works closely with other organs to ensure the smooth operation of processes such as digestion, respiration, and circulation.

Many people often don’t know exactly where the major organs are located or what their functions are. Understanding this can help you better comprehend your body and approach your health more consciously.

The Benefits of Regular Self-Examinations

Regular health checks are important for keeping track of your health. How often you perform a self-made health check depends entirely on you and can vary based on your individual health condition.

Be sure to carefully document all results. Accurate records can be helpful during doctor visits or health consultations and allow you to identify long-term changes or trends. This way, you can monitor your health more effectively and respond in a timely manner.

Important: Even though performing regular self-checks is beneficial, it does not replace professional medical examinations.

Blood Pressure

Blood pressure is a crucial indicator of cardiovascular health. It measures the force of blood against the walls of the arteries, both when the heart beats (systolic pressure) and when it rests (diastolic pressure). A normal blood pressure is around 120/80 mmHg for adults.

High blood pressure, also known as hypertension, is a common health issue and can lead to serious problems such as heart attacks or strokes. Low blood pressure (hypotension) can also indicate health issues, especially if accompanied by symptoms like dizziness or fainting.

During exercise, blood pressure can temporarily rise during and immediately after physical activity. This is a normal response of the body to physical stress. However, athletes typically have a lower resting blood pressure compared to less active individuals. A healthy lifestyle, maintaining a normal weight, and regular exercise help regulate blood pressure in the long term.

If you want to know which category your blood pressure falls into for your age, try my Blood Pressure Tool: Blood Pressure Checker

Resting Heart Rate

Resting heart rate is an important indicator of heart health and fitness. It measures the number of heartbeats per minute when you are completely relaxed. In a healthy adult, the resting heart rate is typically between 60 and 100 beats per minute.

Resting heart rate can vary with age: newborn babies generally have a higher resting heart rate, often between 120 and 160 beats per minute. Children and teenagers typically have a resting heart rate between 70 and 100 beats per minute. For adults, the normal range is around 60 to 100 beats per minute. In older adults, the resting heart rate may be slightly higher due to less efficient heart rate regulation with age.

A lower resting heart rate often indicates good fitness, as the heart works more efficiently. Conversely, a high resting heart rate can indicate stress, overweight, or health problems. The most accurate measurement is best done in the morning after waking up, before getting out of bed.

If you don't have a fitness watch or similar device for monitoring your pulse, you can measure your pulse manually. Place your index and middle fingers on the inside of your wrist or feel your pulse at your neck or groin. Count the beats for exactly 15 seconds and multiply the number of beats by four to calculate your beats per minute. I also have a tool that can help with this: Pulse Measurement Tool

Your maximum heart rate can be roughly calculated using the formula "220 minus your age," though newer formulas recommend "211 - 0.64 * your age."

Blood Sugar

Blood sugar measurements are crucial for monitoring glucose levels and preventing diabetes. A common misconception is that high sugar consumption is the primary cause of diabetes. In reality, diabetes is a condition where sugar cannot be properly absorbed into the tissues. The main causes of diabetes are obesity (overweight), chronic inflammation, and genetic predispositions.

A normal fasting blood sugar level, measured after at least eight hours without food intake, is below 100 mg/dL. Values between 100 and 125 mg/dL are considered indicative of prediabetes, while values of 126 mg/dL or higher may indicate diabetes.

Regular blood sugar measurements are particularly important for individuals at higher risk, such as those with overweight, a family history of diabetes, or existing health issues. Regular checks can help detect early signs of diabetes and allow for preventive or corrective measures to be taken.

Body Temperature

There are various methods for measuring body temperature, each with different accuracies. The rectal measurement method, where the thermometer is placed in the rectum, is the most precise and provides the most reliable results. This is followed by ear measurement, which is also relatively accurate as it measures the temperature of the eardrum, close to the blood flow. Oral measurement, where the thermometer is placed under the tongue, and axillary measurement, where the temperature is taken in the armpit, are less reliable as they can be influenced by external factors like ambient temperature.

In small children and older adults, body temperature can vary from the norm. Infants often have a slightly higher baseline temperature, while older adults sometimes have a lower temperature. Athletes may also experience a temporary increase in body temperature, especially immediately after intense physical activity. This increase is generally temporary and normalizes after a period of rest.

If you often forget what body temperature is normal, too low, or too high, my tool can help you with that: Body Temperature Checker

Respiratory Rate

The respiratory rate measures the number of breaths taken per minute. In adults, the normal respiratory rate is typically between 12 and 16 breaths per minute. Children usually have a higher respiratory rate, which can vary by age. Athletes tend to have a lower resting respiratory rate due to improved lung capacity and efficiency from regular training.

An abnormal respiratory rate can indicate respiratory illnesses, stress, or other health issues. Therefore, checking your respiratory rate can help detect breathing problems early and address them.

Simply count your breaths for one minute and check if they fall within the normal range for your age. My tool can help you with that: Breathing Rate Measurement Tool

Mole Check

Regular mole checks are important for early detection of skin changes that could indicate skin cancer. Pay special attention to changes in the size, shape, or color of moles, as well as new or unusual skin changes. The ABCDE rule can help you systematically evaluate moles:

• Asymmetry: Irregular shape of the mole 

• Border: Undefined or jagged edges 

• Color: Varied colors within the mole 

• Diameter: Larger than 6 mm 

• Evolving: Changes over time

Oxygen Saturation

Blood oxygen saturation indicates how efficiently oxygen is delivered to body tissues. It is measured in percentage and shows how much of the hemoglobin in red blood cells is saturated with oxygen. A normal value typically ranges from 95% to 100%. Values below 90% may indicate respiratory problems or other health issues, such as respiratory diseases or heart conditions. Regular monitoring of oxygen saturation is especially important for individuals with chronic respiratory or cardiovascular conditions. In such cases, a continuous monitor, such as a pulse oximeter, can be useful for tracking blood oxygen levels.

Weight and Body Fat Percentage

Weight and body fat percentage should also be measured regularly. When overweight, it's important to address the issue, as problems like elevated blood pressure, blood sugar, and respiratory rate are often related to unfavorable weight and high body fat percentage. By addressing these issues, you might also improve or even resolve many other health challenges.

While weight alone provides limited information about health status, body fat percentage is a more precise measure, especially if you engage in strength training and have built muscle mass. You can calculate your body fat percentage using my Body Fat Calculator. To calculate your BMI (Body Mass Index), you can use the BMI Calculator, though it is less informative when it comes to body composition.

Full Body Self-Check

In addition to the checks mentioned above, it's important to examine your body for general changes. Besides checking moles, inspect your entire skin for abnormalities and examine your mouth for irregularities. Look for other physical changes such as unusual swelling or pain. Women should regularly perform breast self-exams to detect lumps early, while men should conduct regular testicular self-exams.

Closing Words

Regular self-checks are quick and straightforward and can make a significant difference in your health. Keeping track of your vital signs and conducting routine assessments can potentially save lives. Make sure to save my infopics for reference and dedicate some time periodically to perform your health checks. Your proactive approach to monitoring your health is a vital step towards a healthier future.

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Originally created post: 06/2023
Last updated: 01/2025