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The phrase “knowledge is power” couldn’t be more true than when it comes to health. The more we know about our health, the more informed our lifestyle choices can be.
Yet, perhaps surprisingly, a survey of 2,000 people by Bupa found that 78% don’t know their blood pressure, 85% don’t know their resting heart rate, and 61% are unaware of how many hours of sleep they get on average.
Dr John Field, Associate Clinical Director at Bupa Health Clinics said: “Empowering individuals with knowledge is the first step towards a healthier and happier nation. By knowing and fully understanding key health markers, people can begin to make more informed decisions and take proactive steps to improve their physical and mental wellbeing.”
Bupa’s research also found that over two-thirds of people want to improve their health knowledge in 2025 – with mental health, weight management, and sleep quality being the areas they most want to address.
Understanding your numbers is one of the best places to start when it comes to bettering your health, as it can inform what to do next—whether that’s making lifestyle changes or reaching out for support. So, we’ve partnered with Bupa* to bring you information on the nine health numbers you should know.
Bupa has recently launched its “Knowledge is Power” campaign to empower individuals to take control of their health. A Bupa Health Assessment can also help with this. A health assessment provides personalised insights into current and future risks of health concerns like cancer, diabetes, heart issues, and more – with time to talk with a health advisor or GP, depending on which health assessment you can choose. With six to choose from, you can pick one which suits your lifestyle and health goals.
1. Blood pressure
Blood pressure is a key indicator of cardiovascular health. A normal reading is typically around 120/80 mmHg – and above 140/90 mmHg is considered high.
High blood pressure* (hypertension) increases the risk of heart disease and stroke, yet most people don’t have any symptoms and aren’t aware of their condition. For many people, there’s no obvious cause of high blood pressure. But some things that increase the risk include age (the risk increases as you get older), ethnicity (the risk is higher if you’re of African and black Caribbean origin), having a family history of high blood pressure, being overweight, or eating too much salt.
Low blood pressure*, on the other hand, is trickier to measure as there’s no set number at which it’s deemed too low. Some people have naturally low blood pressure that doesn’t cause problems. But if your blood pressure drops lower than normal for you, it can cause dizziness and fainting.
Monitoring your blood pressure can help you take the necessary steps to maintain heart health. Blood pressure checks are included as standard in all Bupa health assessments. Alternatively, you can have your blood pressure checked at your local pharmacy.
2. Resting heart rate
Resting heart rate is the number of times your heart beats per minute (BPM) while at rest. A normal range for adults is 60-100 BPM, with lower values often indicating better cardiovascular fitness. Consistently high resting heart rates may signal stress, dehydration, or underlying health issues.
How to measure your resting heart rate:
- Sit still for five to 10 minutes before you begin.
- Extend one hand with your palm facing upward.
- Use the index and middle fingers of your other hand to locate your pulse on the inside of your wrist, near the base of your thumb.
- Once you find your pulse, set a timer for 60 seconds and count the beats. Alternatively, count for 30 seconds and multiply the result by two to determine your BPM.
If your resting heart rate is consistently fast or slow, and accompanied by feeling faint, dizzy, or very tired, it’s important to see your GP.
3. Cholesterol
Cholesterol is essential for the body – it’s needed to make hormones, vitamin D, the outer layer of cells, and bile acids (which help the gut digest food).
However, having too much of certain types of cholesterol* can lead to heart disease. Monitoring cholesterol levels can help to prevent cardiovascular issues.
Cholesterol is measured with a blood test. This test will reveal information about the different types of cholesterol and the amount of cholesterol in your blood.
According to Bupa, a healthy total cholesterol level should be 5 mmol/L or below. Our total cholesterol is also made up of ‘good’ cholesterol (HDL) and ‘bad’ cholesterol (non-HDL). HDL should measure 1 mmol/L or above for men or 1.2 mmol/L for women. Meanwhile, non-HDL should measure 4 mmol/L or below.
Health checks for living well, longer*
We all have different reasons for getting health checks – reassurance, motivation, curiosity.
With Bupa, you’ll find the health check that gives you the right knowledge for you. Because when you know what’s going on, you’re empowered to take action, and feel better.
4. Blood glucose
Blood glucose levels are essential for detecting and managing diabetes. A fasting blood sugar level of 70-99 mg/dL is considered normal. Persistent high levels may indicate prediabetes or diabetes, both of which require lifestyle changes and medical management.
Bupa’s health assessments* will examine your risk of type 2 diabetes in the next 10 years, taking your current health into account. You’ll also be advised on how to maintain or lower your score.
5. BMI
BMI (Body mass index)is a tool to categorise people’s weight, by measuring the ratio of our height to weight. A BMI between 18.5 and 24.9 is considered healthy, while values above or below this range may indicate potential health risks. Although BMI isn’t a perfect measure, it can help assess overall weight-related health risks.
You can work out your BMI using Bupa’s BMI calculator*. This page also offers information about the limitations of BMI and when it might not be helpful. For example, if you’re very athletic and muscular, this can lead to a higher BMI rating, even if your total body fat is very low.
6. Waist circumference
While BMI measurements can be a useful health indicator, they can, at times, be misleading (for reasons such as muscle being heavy) – so it’s best used in conjunction with other metrics.
Measuring your waist circumference, for example, can help to give more information about how much body fat you’re carrying, and assess health risks linked to excess weight around the midsection. Carrying excess weight around your abdomen can contribute to health issues such as high blood pressure and type 2 diabetes, so keeping track of this number can help you manage potential risks.
To check your waist circumference, wrap a measuring tape around your waist at the midpoint between your lowest rib and the top of your hips.
A waist measurement of 94 cm (37 inches) or more for men and 80 cm (31.5 inches) or more for women may indicate a higher risk of conditions like type 2 diabetes and high blood pressure.
For more information about the impact of waist circumference on health, have a read of this page* from Bupa.
Health checks for living well, longer*
We all have different reasons for getting health checks – reassurance, motivation, curiosity.
With Bupa, you’ll find the health check that gives you the right knowledge for you. Because when you know what’s going on, you’re empowered to take action, and feel better.
7. Sleep duration
Adults need seven to nine hours of sleep per night for optimal health. Poor sleep quality or insufficient sleep can lead to issues such as weakened immunity, weight gain, and mental health struggles. Tracking your sleep patterns – perhaps in a diary or by using a smartwatch – can help identify areas for improvement.
Things like going to bed at the same time each night and waking up at the same time each day, avoiding blue light before bed, and taking time to relax before bed can help improve sleep quality. For more tips, check out this page* from Bupa.
8. Alcohol intake
Understanding alcohol units is important for managing health and reducing the risk of alcohol-related issues. In the UK, one unit of alcohol equals 10ml of pure alcohol. This is roughly the amount of alcohol that an adult can process per hour – and guidelines recommend not regularly exceeding 14 units per week to minimise health risks.
Drinking more than this can increase the risk of high blood pressure, liver disease, and certain cancers while cutting back can improve sleep, energy, and mental health.
To reduce your alcohol intake, try having alcohol-free days, choosing lower-strength drinks or alcohol-free options, or alternating with water. Tracking your units can help you stay within safe limits and make positive changes for your health. One 330ml bottle of beer (5% Alc Vol), for example, is 1.6 units, while a standard 175ml glass of wine (12.5% Alc Vol) is 2.2 units.
To find out more about alcohol units, have a read of this page on weekly alcohol unit recommendations* from Bupa.
9. Physical activity levels
The World Health Organisation recommends that adults should aim to do around 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity per week.
Regular physical activity is essential for maintaining cardiovascular health, muscle strength, and mental wellbeing. Tracking your activity levels, for example, through a fitness watch, can help you stay on top of your fitness goals.
If you’re looking for ways to move more, Bupa has some helpful information in their article: How do I start exercising if I’m not active?*
Health checks for living well, longer*
We all have different reasons for getting health checks – reassurance, motivation, curiosity.
With Bupa, you’ll find the health check that gives you the right knowledge for you. Because when you know what’s going on, you’re empowered to take action, and feel better.
Final thoughts…
Understanding these key health numbers can help you take proactive steps to improve your wellbeing. Regular health check-ups, lifestyle adjustments, and being aware of changes in your body are essential to maintaining long-term health.
For a comprehensive health assessment, including insight into your health numbers, what they mean, and advice on the next steps, it’s worth considering a Bupa health assessment*. Remember, knowledge is the first step toward a healthier, happier life.
Mathematician and TV presenter Rachel Riley underwent her own Bupa Health Assessment and said: “I’ve always found comfort in numbers – they help us understand patterns and predict outcomes. But some of the most important numbers in our lives are our health measures, and I realised I wasn’t paying enough attention to those.
“Having children has made me think differently about my long-term health, and after losing a friend to an undetected heart condition at a young age, I understood that we can’t assume anything. That’s why I’d encourage everyone to get to know their numbers. Having better knowledge of our wellbeing takes away the guesswork as well as the worry.”
Do you know your health numbers? Is this something you’d like to be more aware of? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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