Do an Initial Health Evaluation

Page Updated on July 28, 2007

Download an Initial Health Evaluation Form (pdf format)

Print it out.

Do all the indicated measurements and fill in the form. (*See notes about measurements below.)

Take a photo of yourself (print one out from your computer if you have a digital camera) and it paste beneath the "What I Look Like Today" title.

Having an initial evaluation is essential for motivation, so you can see how much you have improved.

*Notes About Measurements

Resting Pulse Rate You can take your pulse yourself right now by finding your pulse on your neck, counting the number of beats you have in 10 seconds and multiply it by 6, OR count the number of beats in 30 seconds and multiply it by 2 for a more accurate measurement. If you're patient, just count the number of beats you have during 60 seconds. You can also measure your pulse by using a blood pressure monitor.
Blood Pressure You can measure your blood pressure yourself if you have a monitor (they're not very expensive and definitely valuable to have if you have any blood pressure or heart problems), but, if you don't own one, you can use one of the many blood pressure monitors that most drug stores (and even grocery stores) have near the pharmacy.
Blood Glucose Levels You should try to get a fasting blood glucose level (no food for 10 hours before the test, taken first thing in the morning). A healthy fasting level is between 70 and 100 mg/dl. If you are above or below those levels, you need to make an appointment with your doctor now. At your physical exam, your doctor should have measured your blood glucose levels. Get that number from your doctor. If you are a diabetic, you probably have your own glucose meter, so you can measure that yourself. If you have a friend who has a blood glucose meter who doesn't mind your using a fresh, sterile, expensive test strip and lancet, you can borrow his meter (and give him some cash to pay for the strip and lancet). If you're dedicated, you can buy your own meter, lancets, and test strips, which are expensive, but cheaper than getting done at your doctor's office every 13 weeks. I recommend buying your own meter (cheap ones are fine), and if you don't need to test your blood sugar every day and decide to only test yourself quarterly, the strips and lancets will last at least a year and probably even several years. If your doctors tells you that blood glucose isn't an issue for you, you can just monitor it on an annual basis when you get your physical.
Weight Any scale that is calibrated (set to 0 when there's no weight on it) will do, but digital is best.
Body Mass Index (BMI) Visit Body Mass Index (BMI)- Are you overweight? for more information about calculating your BMI.
Body Fat Percent Your body fat percent can be calculated from various body measurements (but it's not usually accurate). The best way to get an accurate measurement of your body fat percentage is to have it measured by your doctor or another individual trained to measure body fat percentages. You can also use one of the many new devices that use electrical charges to measure your body fat (some are a combination scale and body fat measure), but there is debate as to whether or not these devices are accurate. I personally like them. If you want to estimate your body fat percentage using a tape measure, measure all of the body parts I've listed in the form and go to http://www.healthcentral.com/cooltools/CT_Fitness/bodyfat1.cfm (an excellent site).
Body Measurements You can get a tailor's tape measure at any craft or sewing store or even in any department store that has a sewing department.
1 Mile Time yourself to find out how long it takes for you to walk or jog one mile. You can measure out a mile by driving your walking or jogging course with your car and looking at the speedometer, run or walk on a track that is measured out (most tracks are 1/4 mile, so you have to go around them 4 times), or use a treadmill. Honestly, I prefer the treadmill method because you don't have to worry about weather, cars, etc., but if you don't have a treadmill, you can often go to a gym, and ask them if they offer a one day trial. Sometimes you'll have to pay for it, and sometimes it's free. If you can't run or walk a whole mile, you can either just write "can't complete" in this section or write down how much of the mile you actually can complete (such as "completed 1/2 of a mile"), then just start timing it when you are able to complete one mile.