Baseline Stats

How to complete Baseline Stats

Doctors compare your numbers against population averages, but the real signal comes from comparing you against you. A recorded resting heart rate and blood pressure baseline turns every future checkup, training block, or stressful year into something measurable instead of a vague feeling.

1. Measure resting heart rate first thing in the morning, before getting out of bed: count your pulse for 60 seconds at the wrist, or pull the overnight figure from a fitness tracker.
2. For blood pressure, use an upper-arm cuff monitor — sit quietly for 5 minutes first, feet flat on the floor, back supported, cuff at heart level.
3. Take two BP readings a few minutes apart and average them; a single reading is noisy.
4. Repeat both measurements on 2-3 different days and average the results — one-off numbers swing with sleep, stress, and caffeine.
5. Write down the averages with the date somewhere you will find again: a notes app, health app, or paper journal.

Tips

• Skip caffeine, nicotine, and exercise for at least 30 minutes before measuring blood pressure.
• Typical resting heart rate is 60-100 bpm; regular endurance training pushes it lower, so do not panic at 52 if you run a lot.
• Wrist BP cuffs are noticeably less accurate than upper-arm ones; pharmacy machines work fine if you do not own a cuff.
• If your averaged BP is above 135/85, that is worth a conversation with a doctor, not just a log entry.

What counts as done

You have a dated record of your averaged resting heart rate and blood pressure saved somewhere permanent.