How I Actually Track My Health (At Home, Not Just at the Doctor)

June 18, 2024

You can’t improve what you don’t measure. Here’s my approach to tracking key health stats (weight, sleep, blood pressure, and more) with smart tech—so I know what’s really going on between checkups.

Why I Track My Health (Even With NHS & Private Healthcare)

The NHS is excellent for emergencies and chronic issues. My private plan is great for fast access if something goes wrong.
But I’d rather not wait for something to break before I notice a problem.

• Early warnings: Devices flag high blood pressure, rising weight, or poor sleep before they’re “an issue”
• Spotting trends: One doctor visit = a snapshot; tracking at home = the full movie
• Real accountability: When my steps, sleep, or weight trend slip, I see it—and can do something now, not six months later

My Health Tracking Tech Stack

🟦 Withings Body Scan

Daily: Quick weigh-in and full body composition check.

• Tracks:

  • Weight
  • Body fat %
  • Visceral fat
  • Muscle mass
  • Hydration
  • Segmental fat/muscle (arms, legs, torso)

• Why I rate it:
  Super consistent, data syncs instantly, and the app makes historical trends easy. I see progress (or warning signs) way before a random GP weigh-in ever could.

🟦 Withings BPM Core

Weekly: Blood pressure and heart health check-in.

• Tracks:

  • Blood pressure (systolic/diastolic)
  • Heart rate
  • ECG (basic, but useful)

• Why it matters:
  High blood pressure runs in my family. I’d rather catch it early than deal with the consequences. I bring the app’s data to my GP—no more “white coat syndrome.”

🟦 Withings Bemo

Daily: Recovery, sleep, and daily health pulse.

• Tracks:

  • Heart rate
  • Breathing rate
  • Sleep quality
  • Body temperature

• Why I care:
  How I sleep, how I recover from workouts, and how stress is affecting me—all in one place. It’s more than “just steps,” it’s about how ready my body is for life.

🍏 Apple Watch Ultra 2

All day: Activity, steps, and on-wrist health stats.

• Tracks:

  • Steps, movement, calories
  • HR (resting, workout, sleep)
  • ECG, blood oxygen
  • Workout stats (runs, HIIT, swims—you name it)

• Why I love it:
  The step count keeps me honest. Apple Health aggregates everything—so I see my big health picture, not random data points.

My Simple Health Tracking Workflow

• Morning: Quick weigh-in with Withings Body Scan
• Weekly: Blood pressure check with BPM Core (more often if needed)
• Night: Sleep data and recovery stats auto-sync from Bemo and Apple Watch
• Throughout the day: Apple Watch tracks movement, exercise, and on-demand HR
• Monthly: Review all trends in the Withings and Apple Health apps—adjust habits if anything’s creeping in the wrong direction

Why This Works for Me

• Takes 2 minutes a day (not an exaggeration)
• No more guessing about my health status between doctor visits
• Easier to catch issues early, tweak habits, and feel in control
• Data = peace of mind—no surprises at the next checkup

Don’t Need Every Device? Here’s What to Track

Even just one device (like a smart scale or watch) can make a huge difference.

If you only pick one:

• For weight/body comp: A smart scale
• For movement/activity: Any fitness tracker or watch
• For heart health: An occasional BP check (ask your pharmacy!)

Final Thoughts

You don’t need to become a health data geek—but a bit of tracking can bridge the gap between your daily life and the doctor’s office.
It keeps you proactive, not reactive.

Your health is your responsibility—track what matters, then act on what you find.

Want to know more about any of the devices, apps, or how I set up my workflow? Drop a comment or DM—I love talking health tech.