Beyond counting steps: 5 health metrics worth tracking

If you’re constantly checking health data on your watch or phone, you’re not alone. Millions of people rely on wearable devices and phone apps to track fitness, heart rate and even sleep cycles. 

But according to Atlantic Health primary care physician Michael Gannon, MD, some metrics are more meaningful than others. The most useful ones are those you track consistently over time, helping you identify health patterns and make gradual improvements to your routines.

The health benefits of wearables

Dr. Gannon explains that better health isn't determined by one bad night's sleep, one elevated heart rate or one missed workout. It’s about patterns over time—learning how caffeine affects your sleep, how exercise alters your heart rate or how glucose impacts your insulin.  

He also cautions his patients not to get too consumed by every heart rate fluctuation or imperfect sleep score. Wearable devices shouldn’t create anxiety. And they don’t take the place of a face-to-face conversation with your doctor. 

Here are Dr. Gannon’s top five health metrics worth tracking.

1. Physical activity and daily movement

Staying active is one of the best predictors of long-term health. Exercise, combined with healthy eating, is not only associated with fitness and weight loss, but it can also lower your risk of heart disease, diabetes, cancer and dementia. So, if you’re a data lover, go ahead and track those 10,000 daily steps along with your overall active minutes. 

2. Heart rate and rhythm

Your resting heart rate is a useful window into cardiovascular fitness. A lower resting heart rate (60 to 100 beats per minute) generally reflects better cardiovascular health. Tracking your heart's electrical activity may also be worthwhile. Wearable devices can detect an abnormal rhythm, such as atrial fibrillation (AFib), which has no warning signs and is more common as you age. 

3. Glucose 

If you have diabetes or prediabetes, a continuous glucose monitor can provide a more detailed picture than an A1C test alone. While A1C reflects your average blood sugar over three months, a continuous glucose monitor shows how your blood sugar fluctuates throughout the day, after meals and during exercise or sleep. 

4. Sleep duration and patterns

The three most useful sleep measurements are your total sleep time, when you fall asleep and when you wake up. Wearable sleep trackers provide estimates to track long-term trends rather than the exact amount of deep or REM sleep on a given night. If you have persistent insomnia, daytime sleepiness or severe snoring, talk with your doctor about a sleep study. 

5. Blood pressure

Monitoring blood pressure is one of the best ways to understand your cardiovascular risk — since high blood pressure develops over time, without symptoms. If you’re concerned or take blood pressure medication, consider monitoring it regularly with an upper arm cuff. This will help you identify elevated readings before complications develop.

“Peace of mind is the real value of wearable devices,” says Dr. Gannon, who stresses the importance of trends and consistency. “Some people check their numbers regularly, especially if they're recovering from illness or are following a treatment plan. Others may find the data only increases their anxiety. Your use and frequency can vary quite a bit from another person. Just find what works for you.”