Out of Breath? Gauge & Track Your Cardiovascular/Heart Health with PAI

Maybe you have a family history of heart problems or maybe you feel breathless at the top of the stairs?

Either way, as a Personal Trainer and Online Wellness Coach, I get asked daily about how my clients can gauge and track their own cardiovascular/heart health. I have found that tracking your PAI can be a useful (non-scale) way to track and gauge your own cardiovascular/heart health and progress.

Here’s the deal. About a year ago I purchased a low-budget fitness watch, mainly to track my steps. I used it for about 4 months and realized that I wanted more detailed data about my workouts (calls burned, heart rate) and my sleep (deep sleep versus light sleep). I didn’t really want to invest in an apple watch (at the time my iPhone was a tiny “mom phone” as my teenage daughter lovingly called it), so I was looking for a fitness watch with some bells and whistles, but not enough to hit the $100 price point.
I ended up buying an AmazFit watch for under $40.

It was through that watch that I learned about PAI:

According to the https://www.paihealth.com/what-is-pai PAI is:
PAI (Personal Activity Intelligence) is a science-backed health score that measures the heart health impact of physical activity.

It gives you a personalized score, based on your profile and heart rate data to tell you if you’re doing enough, measuring what matters, and keeping you motivated.

Here is a bit more info about PAI from the website:

Personal profile

PAI works with popular wearable devices to customize to your profile factoring in sex, age, and resting/maximum heart rate.

PAI Score

The proprietary algorithm calculates a PAI Score using personal profile data and heart rate data on a rolling 7-day basis.

Results

Maintaining a weekly PAI Score of 100 or more is associated with an average 25% risk reduction in cardiovascular disease mortality.

How do I use PAI?

When I first purchased my fitness tracker, it didn’t have my history for the previous 7 days, so it assumed I hadn’t moved in 7 seven days, hence, according to my watch, I was about 200 years old (slight exaggeration). As the days went on, I was determined to get my PAI number up, like over 100 at least. Well, I did do that (increased cardio activity really helps you earn points) and now, 6 months later, I check my PAI daily and am motivated to get moving every day my PAI number doesn’t dip below 100.

It’s a Game

I have definitely heard of the term “gamification”, but only recently realized that my determination to keep my PAI number above 100 was a form of gamification. FYI, according to my PAI information, I am 21 (years old). Sweet! I have the heart of a 21-year-old? This 47-year-old will gladly take that!

Take Away

So, if you are huffing at the top of the stair or just want another way to gauge your health without a scale or tape measure, I encourage you to check out any fitness tracker that gives you a PAI number. Right now, I only know of the AmazFit, but please let me know if you know of other fitness trackers that use PAI, too!

About the Author

Julie Bailis is a public speaker, retreat leader, personal trainer, online wellness coach, wellness writer, and owner of Mountain View Wellness LLC. Through Mountain View Wellness, Julie creates in-person and virtual wellness programs that help her clients create and sustain healthy lifestyles using weight training, HIIT (high-intensity interval training), yoga, and meditation.

Julie’s programs empower her clients physically, mentally, and emotionally. Whether your goals are to improve posture, increase balance, or land your first pull-up, Julie can help you.

You can train with Julie in one-on-one and small group classes in North Haven, CT. She also offers weekly live HIIT zoom classes, and you can also learn with her virtually through her online wellness programs (Meditation for Beginners, 21-Day Whole Health & Wellness Program, 14-Day Core Program)
Julie is also available for public speaking events, workshops, and seminars.
Email Julie at julie@mvwct.com for more information on specialty programs.