Seven Numbers About Your Body That Could Save Your Life

Take a moment to familiarize yourself with these lifesaving numbers.

From your blood pressure to your weight, here are seven important numbers:

1. How many steps should you take each day? 10,000. Lots of people are now sporting a watch-like wristband that will remind you that you need to get up and move, so you may be familiar with this number. Increase your steps by, well, exercising (see #2), or by parking in the back of the lot for a longer walk to the door, taking the stairs instead of the elevator, walking the dog instead of letting your pet out in the yard, driving a few blocks away from your destination and walking the rest of the way, etc.

2. How many minutes should you exercise? 150 per week. Whether in full workout sessions or short bursts, two-and-a-half hours of working out a week will lower your risk of breast and colon cancers, diabetes, obesity, stroke and heart disease.

3. What should your blood pressure be? 130/80 or less. A number higher than that could lead to weakening and damaged blood vessels that could then put stress on your heart and increase your risk of heart failure.

4. What should your cholesterol be? Below 100 for LDL -- the 'bad' cholesterol that can lead to plaque buildup in your arteries) and above 50 for HDL. -- the 'good' cholesterol that you can raise by exercising regularly. You can also raise your HDL by limiting or avoiding trans fats and saturated fats. And your number should be below 100 for triglycerides. You should look at all THREE separate results from your bloodwork, not just one general number.

5. What should your target heart rate be? You should ask a trainer at your gym or your doctor to help you figure this out based on your weight, age, fitness level, and whether you're female or male.  For the average 40 year old woman, the range is 85 - 145 beats per minute. The point is that you really want to exercise your heart to a certain percentage, and if you don't keep track of this target rate, chances are you aren't actually working hard enough. OR you could be overdoing it and getting into a danger zone.

6. What should your waistline and weight be: Your body mass index (BMI) should be no higher than 25. Anything more could raise your blood pressure and increase your risk of diabetes. Again, a trainer at a gym will be able to calculate your BMI. And women should work to get their waistline under 35 inches. And here's a small goal: losing just 10 pounds can help lower your risk of heart disease.

7. What should your blood sugar level be? Less than 5.7%. A majority of people are pre-diabetic and don't even know it. You should have your numbers checked every year by a doctor and bloodwork. Losing even 7% of your weight and exercising enough each week (see #2) can lower you risk of developing type-two diabetes by 58%.

I believe that even if you can't afford a personal trainer, you should get a physical from your doctor and then see if you can get a one-time consultation with a trainer at a gym just to help you get started with your target heart rate and BMI so that you can then learn to monitor your exercise by yourself. You may think you know exactly what you're doing, but a fresh perspective, even if one time, is quite beneficial. A heart-rate monitor is an excellent investment as well. so that you know how much you need to up your cardio workouts.