My progress log

BMI is your weight divided by your height squared. The NHS describes 18.5 to 24.9 as the healthy range for most adults, but BMI is only a rough guide. It can misjudge muscular people, older adults and people from some ethnic backgrounds. Weight also moves up and down from day to day with food, water and time of day, so it helps to weigh yourself at a similar time. If you would rather not see weight at all, switch it off in Your data below. NHS BMI calculator

Where you carry weight matters as well as how much. A common rule of thumb is to keep your waist to less than half your height, which means a waist-to-height ratio under 0.5. Measure around your middle, halfway between your lowest rib and the top of your hips, breathing out normally.

For most adults a resting heart rate between 60 and 100 beats a minute is considered normal, and fitter people often sit lower. Measure it sitting calmly, ideally in the morning, before caffeine. Sleep, stress, illness and some medicines change it. If it is often above 100, or you have a slow rate with dizziness or fainting, speak to a GP.

The NHS says blood pressure is usually considered high at 140/90 or more when checked by a healthcare professional, or 135/85 or more when checked at home. Below 90/60 is considered low. Home readings vary, so take them seated and rested, and a single reading is not a diagnosis. If your readings are often high or low, or you feel unwell, speak to your GP or pharmacist, and never change any medicine without their advice. NHS: high blood pressure and low blood pressure

The UK chief medical officers recommend that adults aim for about 150 minutes of moderate activity a week, such as brisk walking, or 75 minutes of vigorous activity, plus some strengthening work on two days. That is a general guideline and not a target you have to hit. Any amount helps, gentle walking and chair exercises count, and many people with health conditions or disabilities do less. If you are unsure what is safe for you, speak to a GP or physiotherapist. We ask for a rough total for the last seven days, because people remember a week far better than a day. You can show or hide the guideline line in Your data below.

A simple 1 to 5 score of how you feel can show progress that the scales never will, such as better sleep, more energy or a lighter mood. There is no right answer.