Record your blood pressure, resting heart rate, body measurements, and blood work results. Most of these come from your GP — bring this page to appointments so you can record results on the spot.
Reference ranges: Australian guidelines are used throughout (Heart Foundation Australia, NHMRC, Australian Diabetes Society). These are population targets — your GP will interpret your individual results in context. This page is for self-tracking, not diagnosis.
Appropriate cuff size (bladder should encircle ≥80% of upper arm)
Chair with back support and armrest
Preparation — critical
Seated rest for at least 5 minutes before measurement
No caffeine, exercise, or smoking for at least 30 minutes prior
No talking during measurement
Bladder should be empty
Seat comfortably — arm supported at heart level, palm facing up.
Apply the cuff to the non-dominant arm, 2–3 cm above the elbow crease. Snug but not tight — one or two fingers should fit underneath.
Take two measurements at least 1–2 minutes apart. Record both and use the average.
If the two readings differ by more than 5 mmHg, take a third and average the two closest.
ℹ️A single elevated reading is not diagnostic. White coat hypertension is common. If Grade 1 or above is recorded consistently, recommend GP review. Do not measure immediately after physical exertion.
Your results
Timepoint
Date
SBP
DBP
Notes
BaselineMonth 1
Month 3
Month 6
Month 9
Month 12
Heart Foundation Australia (2016). Australian threshold for hypertension is ≥140/90 mmHg — different from the US threshold of ≥130/80 mmHg.
ℹ️ Enter your baseline (earliest) reading on the left and your most recent reading on the right.
Tracking systolic only. Lower is better. A reduction of ≥5 mmHg sustained is clinically meaningful. Always discuss changes with your GP.
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Resting Heart Rate
Cardiovascular fitness · Beats per minute · Lower generally indicates greater cardiovascular efficiency
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Equipment needed
Pulse oximeter, validated heart rate monitor, or manual radial pulse
Chair with back support
Stopwatch (for manual measurement)
Protocol rules
Measure on waking before physical activity where possible
Or after seated rest for at least 5 minutes
Same time of day and conditions at every session
For manual: place index and middle fingers on inner wrist, count for 60 seconds
ℹ️RHR is significantly affected by caffeine, stress, illness, dehydration, and recent exercise. Beta-blockers and some cardiac medications will lower RHR — note current medications on the record. Bradycardia (<60 bpm) in non-athletic individuals, or consistent tachycardia (>100 bpm), should be referred for GP review.
Your results
Timepoint
Date
RHR (bpm)
Method
Notes
BaselineMonth 1
Month 3
Month 6
Month 9
Month 12
ℹ️ Enter your baseline (earliest) reading on the left and your most recent reading on the right.
Lower is better. A reduction of ≥5 bpm sustained over multiple measurements is clinically meaningful. Always use the same method at each timepoint.
Body Composition
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Waist Circumference & Waist-to-Height Ratio
Central adiposity & cardiometabolic risk · NHMRC Australian guidelines
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Equipment needed
Non-elastic, flexible anthropometric tape measure
Participant should wear minimal clothing or lift their shirt
Measurement site — WHO protocol
Midpoint between the lowest rib and the top of the iliac crest
For most people this is roughly at the level of the navel
Tape horizontal all the way around — particularly across the back
Measure at the end of a normal exhale — not during breath-holding
Participant stands upright, feet together, arms relaxed at sides.
Locate the measurement site — midpoint between lowest rib and top of hip bone.
Apply tape measure horizontally, lying flat against the skin without compressing it.
Ask participant to breathe out normally. Take the measurement at end of exhale.
Record to the nearest 0.1 cm. Take two measurements and average. Take a third if they differ by more than 1 cm.
Waist-to-height ratio calculates automatically when you enter both values.
ℹ️Thresholds are lower for people of Asian, Middle Eastern, and Aboriginal and Torres Strait Islander backgrounds — consult ethnicity-specific guidelines where applicable. Waist circumference is a stronger predictor of cardiometabolic risk than BMI for most adults.
Your results
Timepoint
Date
Waist (cm)
Height (cm)
W:H ratio
Notes
BaselineMonth 1
Month 3
Month 6
Month 9
Month 12
NHMRC/Obesity Australia guidelines. Lower thresholds apply for Asian, Middle Eastern, and Aboriginal and Torres Strait Islander backgrounds.
ℹ️ Enter your baseline (earliest) reading on the left and your most recent reading on the right.
Lower is better. A reduction of ≥3 cm is generally considered clinically meaningful for waist circumference.
Blood Work
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Lipid Panel
Cardiovascular risk · From a fasting blood test via GP · All values in mmol/L · Heart Foundation Australia (2023)
Pre-test requirements
Fasting for 9–12 hours prior (water permitted)
No strenuous exercise in the 24 hours prior
Results obtained from a GP-ordered fasting venous blood sample
Reported from pathology laboratory in mmol/L
What each marker tells you
Total cholesterol — overall burden; useful as screening value
LDL — primary driver of atherosclerotic plaque; main treatment target
HDL — reverse transport; higher is better
Non-HDL — total minus HDL; captures all atherogenic particles
Triglycerides — associated with metabolic syndrome; requires fasting
ℹ️Blood lipid results must be interpreted by a clinician in the context of overall cardiovascular risk, medications, and comorbidities. Targets are individualised — a person with established CVD or diabetes will have lower LDL targets. Do not adjust medications based on program results without GP review.
Your results
Timepoint
Date
Total chol
LDL
HDL
Triglycerides
Non-HDL
BaselineMonth 1
Month 3
Month 6
Month 9
Month 12
Heart Foundation Australia (2023). Targets are generalised — individual targets depend on absolute cardiovascular risk. Always interpret with your GP.
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Blood Glucose & HbA1c
Glucose regulation & diabetes risk · From GP blood test · mmol/L and % · Australian Diabetes Society
Fasting blood glucose
Fasting for at least 8–10 hours prior (water permitted)
No strenuous exercise in the 24 hours prior
Testing should occur in the morning before breakfast where possible
Via GP blood test or point-of-care glucometer
HbA1c
Reflects average blood glucose over approximately 3 months
Does not require fasting — can be taken at any time
Via GP-ordered blood test only
More stable than a single fasting glucose reading
ℹ️Point-of-care glucometers are screening tools only — not diagnostic. A single abnormal reading is not diagnostic — confirmatory fasting glucose or HbA1c via GP is required. If fasting glucose is ≥6.1 mmol/L, advise GP referral.
Your results
Timepoint
Date
Fasting glucose (mmol/L)
HbA1c (%)
Method
Notes
BaselineMonth 1
Month 3
Month 6
Month 9
Month 12
Australian Diabetes Society / WHO criteria. A single abnormal reading requires confirmatory testing via GP — it is not diagnostic on its own.