Assessing your health at various price points

We feel strongly that we need to be proactive, not reactive, when it comes to our health. A critical component of this is having a system in place for assessing key health metrics at regular intervals. You can accomplish this in various ways, ranging from an annual exam with your doctor (probably insufficient) to a multi-thousand dollar package from a longevity company (probably over the top). Here’s a few of the metrics we find important, and how you can track them at various price points.

Body Composition

Least expensive: Calculate your Body Mass Index (BMI) or Body Roundness Index (BRI). Cost: Virtually free.

You’ve likely heard of BMI, which is a notoriously poor metric for estimating body composition. BRI is gaining steam as a slightly better option, but neither is a great metric if you have the resources to take a step up here.

Moderately expensive: Bioimpedance analysis. Cost: Approximately $50 per test.

For many people this is the sweet spot for body composition. Bioimpedance brands such as InBody and Tanita are often found in gyms or doctors offices, and provide a reasonable but imperfect estimation of body fat percentage and visceral fat content.

Most expensive: DEXA scan. Cost: Approximately $200 per scan. 

The gold standard for body composition, many companies are now offering DEXA scans for about $200. This is absolutely the most accurate method for body fat percentage and visceral fat measurement, so we’d recommend going for it if you can afford it. That being said, cost is prohibitive for many given that you want to check your body composition at least annually.

Blood Pressure

Least expensive: Standard automatic blood pressure cuff. Cost: Approximately $30.

Everyone should have a blood pressure cuff at home, as they’re relatively affordable and blood pressure is one of the most critical health metrics to be aware of. There’s really no reason to get fancy in this category unless you have lots of money to throw around.

Most expensive: Continuous blood pressure monitor. Cost: Approximately $250.

The holy grail is a minimally invasive, wearable device that can measure blood pressure around the clock. Some products such as Hilo (not available in the United States) and YHE claim to be there, but we’ll need some more data before we’re fully sold. For now, there’s no need to spend excess money in this category.

Grip Strength

Least expensive: Bar Hang. Cost: Free.

The dead hang is one of our favorites both for training and for assessing our grip strength. One minute is a reasonable mark, but we typically strive for two minutes or longer.

Most expensive: Hand dynamometer. Cost: Approximately $150.

These devices make testing your grip strength convenient and precise. They’re a good one-time investment, but are by no means necessary if money is tight.

Cardiorespiratory Fitness

Least expensive: Estimate your VO2 max. Cost: Free.

We’ve spoken extensively about the importance of the VO2 max measurement, but few people actually know where they stand. While it’s much preferable to perform an actual test, you can test yourself at home and get a rough approximation from online tools like these.

Moderately expensive: Go to a lab to have your VO2 max tested. Cost: Approximately $150.

A proper VO2 max test from a lab is far superior to any online estimation, but unfortunately the cost can be prohibitive for many. Another issue is that VO2 max can change significantly based on your exercise patterns and other factors, meaning that you really should be assessing it regularly. Though it’s difficult for many to afford, we really recommend splurging on a formal test if you have the means.

The Bottom Line

While these are just a few key health metrics, the point to emphasize is that there are options at low price points for all of them. In some cases, the low-cost option is great. In other cases, it’s really worth pushing for the more expensive option if at all possible. Regardless, the most important thing is that you’re assessing these metrics on a regular basis, in whatever manner is feasible for you.

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