How To Level Up Your Health Score: One Day At A Time

Your health score is a reflection of your daily habits and overall wellness. It’s not just a number; it’s a motivator to live a healthier life. 

We’ve found that through gamification, everyone can find ways to motivate themselves to be 10% better each month. But what does that exactly mean? We continue saying that your health is so important and that it will directly reflect on your Health Score, but sometimes it’s hard to know what exactly that entails. 

So, how do you boost your Health Score and Level Up consistently? 

To do that, focus on three key areas: movement, rest, and recovery. Let’s explore how you can do that while still taking it at your own pace. 

Remember: This is your, personal, authentic, journey. We want to make sure that you understand that our Challenges are there to motivate you, but the only person that you’re actually competing with is yourself. You have to improve and set the standard for yourself to become the person you want to be, and your Health Score is only another tool you can use to get there. 

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What does your Health Score actually represent? 

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Your Health Score is a reflection of your daily habits. It’s the main motivation behind your new and healthy actions. Once you start your streak, you won’t want to let go of it. In order to stay within your streak, you’ll have to have a Score above 80. If, for one day, your score is below 80 you’ll lose your streak. 

This actually helps you discover how consistent daily efforts contribute to overall health. Each metric that we track is weighted to provide a holistic view of your health:

Steps, Sleep, Resting Heart Rate (RHR), Heart Rate Variability (HRV), and Active Calories each carry a weight, ensuring a balanced assessment. These weights are adjusted in the background, allowing us to fine-tune the scoring system without affecting your experience. 

Remember, all of these metrics need to be tracked to unlock your Health Score. We unlock your Health Score after 7 days of consistent use of our platform. After that, we establish a baseline after 30 days of active use to make sure that your metrics are accurate. 

This detailed approach ensures your score reflects a balanced view of your health, guiding you toward a healthier lifestyle. 

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How can I improve my Health Score? 

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1. Step Up

Walking 10,000 steps a day isn’t just about hitting a target; it’s about staying active and reaping the benefits of regular movement. Research shows that walking improves cardiovascular health, boosts mood, and helps with weight management.

That’s the main goal that we set for ourselves on a daily basis. However, if you’re not the type of person who can simply make that commitment or if you’re at the beginning of your fitness journey, you can make the decision to make 10% more steps than you did yesterday. 

If you don’t know how to squeeze that into your day, then take short walking breaks during work hours, use the stairs instead of the elevator, invite your friends or colleagues for an evening walk and simply explore local parks together to keep it interesting. 

It doesn’t have to be boring. You can actually have a lot of fun during your daily walks. 

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2. Sleep for 7 to 9 hours

Sleep is the cornerstone of recovery. When you consistently sleep around 8 hours, your body has the time to repair itself, regulate hormones, and consolidate memories. Lack of sleep can lead to poor decision-making, weight gain, and increased stress levels.

You don’t want that now, do you? If anything, an adult should sleep anywhere between 7 and 9 hours each night. You can’t expect your body to follow your brutal routines just because you force it to. 

In order for you to sleep better, you should definitely keep up with a consistent bedtime routine and try to fall sleep approximately at the same time. Limit screen time before bed, create a calming environment and read before falling asleep. However, once the time comes, make sure that your room is dark and quite - otherwise your sleep will be disturbed. 

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3. Keep an eye on your Resting Heart Rate

Your resting heart rate (RHR) is a great indicator of your fitness level and overall health. A lower RHR typically means your heart is more efficient. Stress, dehydration, and poor fitness can elevate your RHR.

Through Rolla One, you’ll be able to keep a close eye on your heart rate. Nonetheless, it doesn’t mean that your heart will be healthy and steady just by looking at it. If anything, it can only become stressful when you look at it too long and nothing changes. 

That’s why it’s important to know how to lower your heart rate efficiently but steadily. Using medication can be an instant way to do that, but it will only make it worse with time. 

What you need to do is create a list of things you can do to make sure that your heart doesn’t beat at an unnaturally fast pace. 

Which is why you should consider staying hydrated and maintaining a balanced diet, to make sure that your cortisol levels aren’t high. Engage in regular aerobic exercises like cycling, running or swimming - if you’re able to! These small exercises will keep you fit but also strengthen your heart.

Another thing you could do is practice stress management as the most important thing in this entire story. If your cortisol levels are high, then your heart rate will also be high. Even your HRV won’t look good at this point, which is why you should take that into consideration and find ways to manage your stress in ways that are effective for you personally. 

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Stay consistent and build momentum 

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Improving your Health Score isn’t about perfection; it’s about progress. Start small and build up to your personal goals. Celebrate your milestones, whether it’s a week of consistent sleep, reaching 10,000 steps, lowering your RHR, or having more Active Calories than ever before. Over time, these habits will not only boost your Health Score but also elevate your overall quality of life.

The very moment you focus on your health, you’ll also see your name rise on the Leaderboards in your company, and you’ll get the appreciation and recognition of your colleagues. You’ll stack up nicely and rise to the top in no time. 

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