One of the easiest and perhaps most effective methods of measuring your health can be done by yourself in 30 seconds with two fingers. Measuring your resting heart rate (HR) - the number of heartbeats per minute - while you're at rest is a way of showing how your heart is working.
It's easy to do: Place your index or middle finger on your wrist just below your thumb or on either side of your neck so that You can feel your pulse. Use a watch to count the number of beats for 30 seconds and multiply the number you find by two to get your beats per minute. Repeat several times to ensure an accurate reading. While the heart rate is considered normal if it is between 60 and 100 beats per minute, most healthy, stress-free adults have a heartbeat below 90 beats per minute.
It's all in the numbers
Other numbers such as blood pressure and cholesterol When evaluated together with heart rate values, your resting heart rate can help you identify potential health problems as well as measure your current heart health.
Sometimes, increased physical fitness can be accompanied by a lower heart rate. This is not a high-risk situation for cardiovascular health. But a high heart rate is a sign that something is wrong. Some studies have found that a heart rate at the upper end of the 60 to 100 range may increase the risk of cardiovascular disease and even early death.
For example, a 2013 study tracked the cardiovascular health of 3,000 men for 16 years and found that high found that lower heart rate was linked to lower fitness and higher blood pressure, body weight and circulating blood fats. Researchers also found that as a person's resting heart rate increases, their risk of premature death increases. Specifically, an IHR between 81 and 90 doubled the chance of death, while an IHR above 90 tripled the risk.
Although a lower heart rate is associated with higher physical condition, some conditions The IHR may be too low, causing dizziness or fatigue. This keeps the heart working It may be the result of aging of the electrical nodes or failure of electrical signals to be transmitted correctly. In these and similar cases, it is necessary to see a Cardiologist at an early stage.
Measure your heart rate frequently and without delay
We recommend checking your resting heart rate several times a week and at different times of the day. of the number; Remember that it can be affected by many factors such as stress, anxiety, circulating hormones, antidepressants and blood pressure medications.
The most reliable way to lower your resting heart rate is to exercise. Even short-term exercises can be successful in this regard. A study showed that people who exercised for even just one hour a week had lower IHR than those who did not.
Tips for measuring your resting heart rate
You can measure your IHR from exercise or a stressful event. Do not measure within one to two hours afterwards. Your heart rate may increase after strenuous activities.
Since caffeine accelerates the heart, wait at least an hour after drinking.
If possible, measure your IHR before getting out of bed in the morning.
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