Early self-measurement leads to better habits, better health, and a better life. Something as simple as stepping on a scale, checking your blood pressure, or tracking your daily steps can set the foundation for long-term health. These small actions don’t just improve our quality of life, they also reduce the likelihood of expensive medical interventions down the road.
In the United States, we’re fortunate to have many medical interventions that can help us live longer lives. High blood pressure? No problem. We have a pill for that. Obesity? You can choose between a shot or a medical procedure. Heart disease? We have surgical methods to fix that. Type 2 diabetes? Take a pill or an injection.
We, as a country, have figured out the quick fix for many health issues. I use the term “quick fix” intentionally because we all know that many of the chronic conditions I just listed could be addressed before they require a medical intervention. Even if we’re genetically predisposed to certain diseases, it’s often our environment or, more precisely, our behavior that pulls us toward an unhealthy reality.
It’s Not Easy
It’s easy to say we should eat healthier and exercise more. It’s much harder to do it. As adults, there’s no coach making us run laps or teacher checking our lunchbox. We can ignore a spouse, child, or well-intentioned friend offering unsolicited advice. That’s how we slowly drift into an unhealthy life.
Start Simple… Measure
I didn’t realize I had become overweight until I couldn’t fit into my work clothes. The weight crept on slowly, and I ignored all the warning signs, like the extra notch on my belt. The idea of buying a new wardrobe finally pushed me onto the bathroom scale. I didn’t like what I saw. But looking at that number every day became my wake-up call. That single habit stopped my drift and eventually helped me lose the extra pounds.
The act of measuring is powerful. You can buy a weight scale, blood pressure cuff, or blood glucose meter at any pharmacy or big-box store. Wearable fitness trackers are everywhere. Even your phone can measure your daily steps.
And the science backs this up:
- Blood Pressure: A meta-analysis of 15 randomized controlled trials found that people who self-monitored their blood pressure had an average 3.2 mmHg greater reduction in systolic BP over 12 months than those who only had readings in the clinic. In the TASMINH4 trial, patients who self-monitored and adjusted their medications with provider guidance saw 5–7 mmHg reductions—enough to significantly reduce stroke and heart attack risk.
- Blood Glucose: A review of self-monitoring in people with type 2 diabetes found significant improvements in HbA1c (average blood sugar) within six months, particularly when paired with education or feedback.
- Weight: In a study of 1,042 adults in a behavioral weight loss program, those who weighed themselves daily lost an additional 6 pounds over 6 months compared to those who weighed themselves less than once a week.
Why This Matters for the Economy
Chronic diseases account for 90% of the $4.5 trillion we spend on healthcare each year in the U.S. Every heart attack, stroke, or diabetes complication that we prevent through early detection and small daily actions doesn’t just save lives, it saves thousands of dollars per patient.
The Veterans Health Administration proved this at scale: in its national Home Telehealth program, patients using self-monitoring tools for chronic conditions had 19% fewer hospital admissions and 25% fewer bed-days of care.
The Takeaway
I’m not saying self-monitoring is a magic bullet. You still have to take action on what you learn. But for me, and for millions of others, it’s the first, easiest step toward better health. A bathroom scale, a BP cuff, or a glucose meter can be your personal early warning system.
It’s simple: measure, notice, act. Your future self, and the healthcare system, will thank you.
Start Self-Monitoring Today
If you’ve never tracked your health metrics before, start small.
- Pick one number (weight, blood pressure, or blood glucose) and measure it daily or weekly.
- Write it down or log it in your phone or a health app.
- Look for trends. Is the number creeping up or down over time?
- Share it with your provider at your next appointment.
- Make small changes when you see numbers heading in the wrong direction.
A few minutes a day can help you catch problems early, avoid expensive treatments later, and keep you in control of your health.
About the Author
Marc Mar-Yohana is the CEO of OtisHealth, a mission-driven healthcare technology company that helps providers improve patient outcomes through Remote Physiologic Monitoring (RPM). OtisHealth’s CMS-compliant RPM program supports small, independent, and rural healthcare providers in engaging patients, detecting problems early, and reducing preventable hospitalizations. Learn more at otishealth.net/rpm.
