When was the last time you checked in on your health? Annual checkups with a primary care provider are essential for tracking important health basics like blood pressure, cholesterol, and weight – but these numbers only tell part of the story. To truly understand your overall health, it’s important to look deeper—beyond the basics. At Valley Medical Center, our Lifestyle Medicine team specializes in helping patients gain a more comprehensive understanding of their health by focusing on key health metrics that often go overlooked. Tracking these additional measures can uncover meaningful insights about your fitness, body composition, and long-term well-being.
Here are five essential health metrics to consider adding to your annual checkup routine:
1. Body Composition
Why it matters: The number on the scale doesn’t tell the whole story. Body composition looks at how much of your body is made up of fat, muscle, bone, and water. This distinction is critical because a healthy weight could still mask a high percentage of body fat or low muscle mass, both of which impact long-term health.
What it reveals: Low muscle mass can signal age-related muscle loss (sarcopenia), which affects strength, metabolism, and mobility. Meanwhile, excess fat, particularly visceral fat around your organs, increases the risk of chronic conditions like heart disease, diabetes, and metabolic syndrome.
How we measure it: A comprehensive body composition scan provides detailed measurements of fat percentage, lean muscle mass, and hydration levels. These insights help you set goals to build muscle, reduce fat, and improve your overall health.
2. VO2 Max (Cardiorespiratory Fitness)
Why it matters: VO2 max measures how efficiently your body uses oxygen during exercise. It’s a powerful indicator of heart health and physical endurance.
What it reveals: A higher VO2 max is linked to a lower risk of heart disease, stroke, and early mortality. It’s also a marker of overall vitality, particularly as we age.
How we measure it: A VO2 max test helps assess how well your heart, lungs, and muscles work together under stress, offering a clear snapshot of your aerobic health and stamina.
3. Maximum Strength Estimate
Why it matters: Muscular strength is critical for staying mobile, preventing injuries, and ensuring independence as you age. Estimating your maximum strength provides insight into your physical capacity and muscle health in a safe and adaptable way.
What it reveals: Stronger muscles support bone density, joint health, and balance—reducing your risk of falls and injuries. Strength is also linked to overall longevity and functional independence.
How we measure it: We assess key muscle groups to estimate your maximum strength, identify imbalances, and provide targeted strategies to improve your overall physical function and strength.
4. Grip Strength
Why it matters: Grip strength is a surprisingly powerful predictor of overall health and longevity. It reflects total muscle function, not just your hand strength.
What it reveals: Studies show that lower grip strength is linked to higher risks of heart disease, frailty, and even early mortality. Monitoring this metric can help detect early declines in muscle health.
How we measure it: This simple yet effective test measures how firmly you can squeeze a device (grip strength), offering a quick and reliable indicator of muscle strength and physical fitness.
5. Lab Review & Lifestyle Guidance
Why it matters: Routine lab work is a window into your internal health, revealing key markers like cholesterol, blood sugar, and inflammation levels. However, the real value comes from understanding how your lifestyle affects these results.
What it reveals: By pairing your lab results with other health metrics, you can make informed decisions about diet, exercise, and other daily habits to optimize your health.
How we measure it: We combine your lab results with the other health measures listed here to create a comprehensive and actionable plan tailored to your needs. Our Lifestyle Medicine team helps you connect the dots and take meaningful steps toward better health.
Launch Your Health Journey with Lifestyle Medicine
At Valley Medical Center’s Lifestyle Medicine clinics, we go beyond standard screenings to give you a deeper understanding of your health. Through our Launch program, we evaluate the key metrics mentioned above and offer practical steps to help you improve your health and feel your best. Here’s how it works:
Three focused visits: Our team reviews your recent lab results, measures your body composition, strength, and fitness, and provides personalized recommendations for diet, exercise, sleep, stress management, and hydration, we help you take control of your health with confidence.
Personalized support: You’ll leave with a clear, practical plan tailored to your health needs and goals – we’ll help you take control of your health with confidence.
Take the Next Step: Schedule Your Launch Assessment Today
Your annual checkup is the perfect opportunity to check in on your health. By adding these five essential health metrics to your routine, you’ll gain a more complete picture of your well-being – and you’ll have the tools to make lasting improvements.
Invest in your health today. Schedule a $99 Launch assessment at one of Valley’s three Lifestyle Medicine locations and take charge of your well-being with confidence.
Story by Ashan Korala, Director of Operations, Lifestyle Medicine
