What are your numbers?

No, I don't mean your phone number or your age either. I mean, your health care numbers, which are the markers of how healthy you really are. These are the numbers you should know every year when you get your yearly physical. Don't tell me you don't have one of those either. All of us, regardless of our age, should know our health numbers. They help us keep track of and assess how we are doing toward our health care goals each year.

There are nine numbers you should know. Here is your list of nine: Your blood pressure, your blood sugar level, your waist size, your pulse, your Body Mass Index (BMI) and your four cholesterol numbers. The four numbers are the total cholesterol, your HDL (which is the good cholesterol), your LDL (which is your bad cholesterol and your triglycerides). That's nine numbers to log each year. Get out your log book, app or spread sheet.

According to Stanford University, the numbers speak for themselves. "Roughly one in four adults has high blood pressure, one in three is at risk for high cholesterol. In addition, there are 60 million Americans that are pre-diabetic or diabetic. These diseases are often called "silent killers" and are among the leading causes of cardiovascular death."

Here's the basics with your nine numbers. Your target blood pressure should be about 120/80. Your target blood sugar level should be between 80-120. Your BMI under 25. Your waist size under 35 inches. Your pulse rate 40-60 for well conditioned athletes and adults 60-100 beats per minute. According to a Harvard Health Publications, a Women's Health Initiative indicated a women's best rate is 62 beats a minute. "Heart rates that were more than 76 bpm for women were 26 percent more likely to have a heart attack or die." A recent study in the New England Journal of Medicine indicated that for men a pulse rate at 65 was the best. Their study indicated that men who had a resting heart rate above 75 were three times more likely to die of a heart attack. Always take your resting heart rate when you get up in the morning.

Cholesterol is a fatty substance, also called a lipid, that's produced in the liver. It is also found in foods with high saturated fat, such as eggs yolks, fatty meats, shellfish, and whole milk dairy products. It is a vital part of the structure and functioning of our bodies cells. It is only when the levels are too high that they often cause a build-up of plaque in the arteries, which leads to atherosclerosis, which can then lead to heart disease.

There are four cholesterol numbers you should know. Your total cholesterol number should be less than 200. The LDL is considered the "bad" cholesterol because if you have too much LDL in your bloodstream it can lead to a buildup of plaque in the arteries. It should be below 100. The HDL is the "good" cholesterol because it returns cholesterol to the liver where it can be eliminated from the body. It should be 60 or higher. Triglycerides are another part of your cholesterol that is dangerous. Keep it less than 150.

There is ample research that shows how you can change these numbers, and it all starts with a daily exercise plan for 30-60 minutes a day. If you are not sure, go see your MD, and look at your numbers, chart them and make a plan. Then come see us in physical therapy. Physical therapists specialize in knowing how to get you started because they understand your numbers. So get your numbers and come see us. Starting now, all of these nine numbers can be changed by you.

Sheree DiBiase, PT and her awesome Lake City Physical Therapy staff can be reached in CDA and the Spokane Valley at (208) 6777-1988 or (509) 891-2623.

Bring your numbers in and we will help you reach your top potential.