In an age where every aspect of our lives seems to require a smartphone app, it might surprise you to learn that I track my blood pressure, weight, and cholesterol without using one. No app downloads, no forgotten passwords, no annoying notifications—just a straightforward, low-tech approach that works.
Whether you’re not comfortable with apps, find them too complicated, or simply prefer a more hands-on method, this guide will show you how you can take charge of your health using simple, proven systems.
Why I Ditched the Apps
Before diving into my system, let me explain why I decided to ditch health tracking apps altogether:
- Information Overload: Many apps bombard you with charts, tips, reminders, and data that feels more overwhelming than helpful.
- Privacy Concerns: I’m cautious about sharing personal health data with third-party developers or cloud-based services.
- Simplicity Wins: I find that the more streamlined and tangible my system is, the more likely I am to stick with it.
What I Use Instead
My tracking method is based on a hybrid of analogue and simple digital tools. Here’s what I use:
- A Printable Tracker Sheet
- A Home Blood Pressure Monitor
- A Bathroom Scale
- Blood Test Results from My GP
- A Folder (Physical or Digital)
- Google Sheets (Optional)
Let’s walk through how I track each health metric—blood pressure, weight, and cholesterol—step by step.
Part 1: Tracking Blood Pressure Without an App
Step 1: Get a Home Blood Pressure Monitor
The first step is investing in a reliable home blood pressure monitor. Mine is a basic cuff model that stores a few readings internally but doesn’t connect to Wi-Fi or Bluetooth.
Step 2: Understand Your Readings
Each time you take a reading, you’ll get two numbers:
- Systolic (top number): Pressure when your heart beats.
- Diastolic (bottom number): Pressure when your heart rests.
Ideal blood pressure is usually around 120/80 mmHg, but check with your doctor for your target range.
Step 3: Record It Manually
I print out a simple table with columns for:
- Date
- Time
- Systolic
- Diastolic
- Heart Rate
- Notes (e.g. stress, caffeine, exercise)
You can find templates online, or I’ve made my own in Word. Every morning, after sitting quietly for 5 minutes, I take a reading and jot it down.
Step 4: Look for Patterns
After a week or two, I highlight any days where my readings are above my personal target. This helps me spot trends, like how stress or salt affects my blood pressure.
Bonus Tip: Weekly Averages
At the end of each week, I calculate my average blood pressure and write it at the bottom of the page. This helps smooth out daily fluctuations and gives me a clearer picture.
Part 2: Tracking Weight Without an App
Step 1: Use a Consistent Scale
I weigh myself twice a week, first thing in the morning before eating, and always on the same bathroom scale.
Step 2: Write It Down
I use a separate printable weight log. It includes:
- Date
- Weight
- Notes (e.g. travel, big meals, illness)
Rather than obsess over daily changes, I look at weekly averages and monthly progress.
Step 3: Use a Graph (Optional)
If you like visuals, create a basic line graph in Excel or Google Sheets. Each data point becomes more powerful when seen in context. You’ll notice plateaus, spikes, and long-term trends far more easily.
Step 4: Set a Realistic Target
My goal is to lose (or maintain) a steady amount over time—not overnight. I track in kilos and aim for 0.5 to 1kg change per month. Slow, sustainable progress is the goal.
Part 3: Tracking Cholesterol Without an App
Step 1: Get Regular Blood Tests
Unlike weight and blood pressure, cholesterol requires a blood test, usually every 6 to 12 months depending on your health status. I get mine through my GP.
The key figures I look at are:
- Total Cholesterol
- LDL (bad) Cholesterol
- HDL (good) Cholesterol
- Triglycerides
Step 2: Keep a Personal Record
Each time I receive my results, I enter them into a cholesterol tracking sheet. This includes:
- Test Date
- All four cholesterol values
- Target range (so I can see where I stand)
- Notes (e.g. changes in diet, medications)
I keep these sheets in a folder along with my weight and blood pressure logs.
Step 3: Create a Summary Sheet
Every 6 months, I update a one-page summary of my health stats. This includes:
- Blood pressure averages
- Weight changes
- Cholesterol levels
- Key lifestyle changes (e.g. new exercise routine)
This sheet goes with me to my doctor appointments and helps me advocate for myself clearly.
The Tools I Use (No App Required)
Here’s a quick breakdown of my health-tracking toolkit:
| Tool | Purpose |
|---|---|
| Blood Pressure Monitor | Daily BP readings |
| Printable Tracker Sheets | Logging and seeing patterns |
| Bathroom Scale | Regular weight checks |
| Folder or Binder | Storing sheets and blood test results |
| Google Sheets (optional) | Averages and charts |
| Highlighter & Pen | Spotting out-of-range values easily |
You can keep it all physical, all digital, or mix both. The key is consistency, not perfection.
Why This Method Works for Me
1. I’m More Present and Aware
Writing things down by hand forces me to slow down and pay attention. I notice how I feel, what I’ve eaten, and how my habits affect my health.
2. It’s Customised to Me
Unlike generic health apps, my system is built around what matters to me. I don’t waste time tracking things I don’t care about.
3. No Distractions
No app reminders. No ads. No digital noise. Just me and my health data.
4. Easy to Share With My Doctor
At each appointment, I hand over a clear summary of the past few months. It makes the consultation more focused and effective.
How to Start Your Own Non-App Health Tracker
If you’d like to track your own health without an app, here’s a quick guide to getting started:
Step 1: Pick Your Metrics
Choose what you want to track—blood pressure, weight, cholesterol, or all three.
Step 2: Choose Your Format
Do you prefer paper? A printable PDF? A spreadsheet? Pick something you’ll enjoy using.
Step 3: Make It a Habit
- Blood pressure: daily
- Weight: 2–3 times per week
- Cholesterol: every 6–12 months
Set a reminder if needed—but ideally, tie it to a routine like brushing your teeth.
Step 4: Review and Reflect
Look back every week or month and ask:
- What’s improving?
- What’s getting worse?
- What habits might be helping or hurting?
Tracking without reflection is like collecting seashells and never looking at them again.
Download My Free Printable Tracker Templates
To help others who want to go app-free, I’ve created a set of printable templates for:
- Blood Pressure Log
- Weight Tracker
- Cholesterol Record
- Health Summary Sheet
You can download them here and print as many copies as you like.
They’re simple, clean, and designed for real people—not fitness influencers.
Final Thoughts
You don’t need the latest smartwatch or subscription app to stay on top of your health. Sometimes, the old-fashioned ways still work best.
By using a home monitor, a scale, a few printouts, and a pen, I’ve taken control of my health in a way that’s empowering, sustainable, and calm. And it doesn’t require a single megabyte of phone storage.
So if you’re feeling overwhelmed by apps—or just want to reconnect with your health in a hands-on way—why not give this method a try?
Remember: the best system is the one you actually use.