12 Core Health Markers You Should Track

Introduction

Everyone wants to live longer, but longevity isn’t just about adding years—it’s about adding quality years. The secret lies in understanding and tracking your body’s core health markers. These are measurable indicators that reflect how well your body is functioning today and how it’s likely to perform in the future.

At 99Peaks, we’ve simplified hundreds of markers into 12 essential ones that truly matter for preventive health.

Why Track Health Markers?

• Early Detection: Many chronic diseases develop silently. Tracking markers reveals issues before symptoms appear.
• Personalized Health: Instead of guessing, you act on precise data.
• Motivation: Seeing progress in numbers keeps you accountable.
• Longevity: Managing markers reduces risk of heart disease, diabetes, and premature aging.

The 12 Core Health Markers for Longevity

Let’s discuss what are these 12 core markers and why they matter: 

1. Blood Pressure is the force of blood circulation against artery walls. It’s a vital indicator for cardiovascular and cognitive health.
2. Lipids are critical for heart health. It can be measured using 2 alternate ways.
3. 1. First, ApoB - The best single Marker of atherogenic particles carrying cholesterol and triglycerides.
   2. Second, Non-HDL-Cholesterol - Helps to measure the “bad” cholesterols.
4. Insulin Resistance - When cells stop responding well to insulin — a major driver of type 2 diabetes, metabolic syndrome, and heart disease.
5. 1. First, HOMA-IR - It helps in understanding how well body is using insulin
   2. Second, TG:HDL - The ratio of “good” cholesterol to “bad” cholesterol, a simple, powerful Marker of insulin sensitivity
6. Waist-to-Height Ratio (WHtR) - A better predictor than BMI — it reflects abdominal fat, which is closely tied to heart and metabolic risk.
7. Kidney health (uACR) - Urine Albumin-to-Creatinine Ratio predicts kidney disease progression and cardiovascular risk.
8. Inflammation (hs-CRP) - High-sensitivity C-reactive protein tracks low-grade, chronic inflammation — a silent risk factor for many diseases.
9. Resting Heart Rate - Number of times your heart beats per minute when you are at rest. It is a key indicator of cardiovascular efficiency and recovery.
10. VO₂ Max (Cardiorespiratory Fitness) - Your body’s capacity to use oxygen during exercise. The higher it is, the better your endurance, energy, and long-term health.
11. Omega-3 Index - Measures the percentage of EPA and DHA (healthy fats) in red blood cells — critical for brain, heart, and eye health.
12. Grip Strength - A simple but powerful Marker of physical function, biological aging, and even longevity.
13. Homocysteine - An amino acid that, when elevated, increases risk for cardiovascular disease and cognitive decline.
14. Sleep Quality (Score) - A measure of how well and how long you sleep — essential for recovery, metabolism, and mental health.

How to Track Them Without Overwhelm

• Annual health check-ups cover most markers.
• Wearables track heart rate, sleep, and activity.
• Apps like 99Peaks simplify data, track trends, and gamify progress.

Conclusion

Your future health isn’t random—it’s measurable, trackable, and improvable. By focusing on these 12 markers, you can take control of your longevity starting today.

🌱 At 99Peaks, we help you monitor and improve these markers while making the process simple and motivating.

👉 Take control of your longevity with 99Peaks.