How to track your health at home

According to a survey of 15 metropolitan areas in the United States, wait times for a doctor’s appointment are significantly longer now than they have been at any point since the survey began 20 years ago. This can make it more challenging for you to be clear on the state of your health — and to get any potential issues addressed before they escalate.

On the upside, there are a growing number of ways to monitor your health at home between doctors’ appointments, says Jeffrey Kullgren, an associate professor of internal medicine at the University of Michigan Medical School in Ann Arbor. While you may already have a first-aid kit, consider adding a few items to it, notably those that will allow you to track your blood pressure, temperature, heart rate, weight and more without leaving home.

At-home testing is on the rise, according to a 2022 poll conducted by the University of Michigan.

Here’s a look at four of the most useful at-home devices for assessing different aspects of your health, including expert advice on choosing and using them. We also highlight a few other self-assessment tools that are worth considering.

One important caveat, experts say: Even diligent home monitoring can’t replace a trusted clinician. These tools “have the highest value when they’re used together with guidance from your health-care provider,” Kullgren says.

Blood pressure monitor

This allows people to track their blood pressure at home. That’s useful because almost half of U.S. adults — nearly 120 million people — have high blood pressure, according to the Centers for Disease Control and Prevention. And only about a quarter of them have the condition under control. Hypertension means your systolic (top) number is 130 mmHg or higher, and your diastolic (bottom) number is 80 mmHg or higher. Anything over 120 mmHg systolic is considered prehypertension.

Whom it’s useful for: A home blood pressure monitor is a must for anyone with high blood pressure and is worth considering for people with prehypertension, too, says cardiologist Nieca Goldberg, a clinical associate professor of medicine at the NYU Grossman School of Medicine in New York City. It can help you get more accurate and consistent blood pressure readings than in a doctor’s office, and lets you see how your blood pressure changes in response to lifestyle changes or medications.

For best results: Take your blood pressure twice daily, at the same time of day, Goldberg says. Each time, take two to three readings, a minute or two apart. Use an arm-cuff monitor if possible. (CR tests have found that they’re more reliable than wrist cuff models.) Don’t smoke, exercise, or consume caffeine or alcohol for 30 minutes beforehand; use the bathroom and rest quietly for at least 5 minutes. Then sit with your back straight and supported on a hard chair, feet flat on the floor. Your arm should also be supported on a flat surface, such as a table, with your upper arm at heart level. “Record all of your results and bring them to your next doctor visit,” Goldberg says, to help inform your treatment.

Thermometer

An old standby for kids, this device is critical for adults, too: Whenever you don’t feel well, it’s helpful to know if a fever has set in — and how high it is, says Michael Hochman, a Los Angeles internist. If a fever lasts for more than three days or rises above 104 degrees Fahrenheit, see your doctor.

Whom it’s useful for: Everyone. And it’s a good idea to take your temperature a couple of times when you’re not sick, to determine your personal baseline. A study published last year in JAMA found that normal temperatures range anywhere from 97.2 to 98.4, with an overall average of 97.9. A note: Temperatures tend to be lowest in the early morning, and highest around 4 in the afternoon.

For best results: If you have a fever, Hochman recommends that you take your temperature twice daily to get a clear picture: once in the morning, and once in the evening. A 2021 study published in the journal Biology tested seven thermometer types and found that the in-ear thermometer, which uses an infrared sensor to measure the temperature inside your ear canal, was the most accurate.

Fitness tracker

A fitness tracker uses sensors to gather data about your physical activity and usually syncs wirelessly with a smartphone app. These range from simple clip-on devices to expensive watches with high-definition screens.

Whom it’s useful for: Anyone who wants to know more about how much exercise they’re actually getting, or who is trying to increase their activity level. (Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity activity per week, along with two muscle-strengthening workouts.) “Many also have the ability to track changes in your heart rate, which is a good way to see if you are improving in your fitness levels,” says Cedric Bryant, PhD, president and chief science officer of the American Council on Exercise.

For best results: To stay in the know on your activity levels, you’ll need to have a fitness tracker with you any time you’re on the move. If you don’t want an extra device, check your smartphone or smartwatch to see if it has the functions you’re seeking. (These may be found in an Apple Health, Google Fit, or Samsung Health app.) For many people, a fitness tracker or smartphone that only counts steps or minutes of activity may be sufficient. Some also include heart rate data, though what those trackers provide is often an estimate. So they’re best used as a way of monitoring changes in your fitness level, Bryant says.

Bathroom scale

Some scales simply tell you how much you weigh, which is generally enough information for most people. But so-called smart scales may also calculate the percentage of your weight that comes from fat or your body mass index, or BMI — a weight measure that has drawn criticism recently. Among other issues, BMI doesn’t distinguish among muscle, fat, and bone mass, so it might not provide much insight.

Whom it’s useful for: People who are trying to lose or maintain weight may be the primary users of bathroom scales. But these increasingly sleek tools are also essential for anyone with heart failure, because even small changes in weight can be an important warning sign of related problems, such as fluid retention. For weight loss, some research finds that people who get on the scale daily are more successful than those who do so only once or a few times a week. “It’s one of the most useful tools in weight management there is,” says Kullgren. Other research suggests that weighing yourself regularly may lead to unhealthy eating habits.

For best results: Weighing yourself first thing in the morning tends to be most accurate because you haven’t had anything to eat or drink overnight, Kullgren says. Some fluctuation is normal. If you have heart failure and gain more than two or three pounds in a 24-hour period, or more than five pounds in a week, it may be because of fluid retention. Unexpected weight loss in people with heart failure could be a sign that the condition has progressed. In either case, notify your doctor.

These are also worth considering

Online hearing test This can be useful for anyone who wants to get a general sense of their hearing ability, says Catherine Palmer, director of audiology at the University of Pittsburgh Medical Center. You can take one such test in an app from the World Health Organization; search for hearWHO in your app store.

Dynamometer This handheld tool lets you do a grip-strength test, a good gauge of overall muscle strength for adults over 65. A healthy minimum squeeze in older adults is about 73 pounds for men, and 44 for women. If yours is below that, ask your doctor about a strength training plan or physical therapy.

Cardio machine Anyone who wants to track their fitness level during their workout may find a treadmill or an exercise bike useful. These can typically determine your heart rate during a workout, an important metric of your overall physical health. Ideally, use a machine with a chest strap heart rate monitor rather than handgrip sensors, which tend to be less accurate.

“Over time, as you become more fit, your heart rate should begin to gradually decrease,” Bryant says. Pay attention to how easily you can breathe while exercising; any increase in your shortness of breath without an increase in your usual intensity warrants a call to the doctor. Any chest pain could signal it’s time for a heart work-up.

Copyright 2024, Consumer Reports Inc.

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