One of the easiest and perhaps most effective ways to measure your health can be done on your own in 30 seconds with two fingers. Measuring your resting heart rate (HRR) at rest – beats per minute – is a way of showing how your heart is working.
And it’s easy to do: Place your index or middle finger just below the thumb of your wrist or on either side of your neck so you can feel your pulse. Use a clock to count the number of beats for 30 seconds and multiply by two to get your beats per minute. Repeat several times to ensure an accurate reading. A heart rate is considered normal if its rate is between 60 and 100 beats per minute, while most healthy and stress-free adults have a heart rate below 90 beats per minute.
It’s all in these numbers
Combined with other numeric values such as blood pressure and cholesterol, your resting heart rate can help you identify potential health problems as well as measure your current heart health.
Sometimes a low heart rate may be associated with increased physical condition. This is not a high-risk situation in terms of cardiovascular health. But a high heart rate is a sign that something is not right. Some studies have found that heart rate in the upper end of the 60 to 100 range can increase the risk of cardiovascular disease and even premature death.
For example, a 2013 study tracked the cardiovascular health of 3,000 men over 16 years and found that high heart rate was linked to lower fitness and higher blood pressure, body weight, and circulating blood fats. The researchers also found that the higher a person’s resting heart rate, the higher their risk of premature death. Specifically, an IHD between 81 and 90 doubled the chance of death, while that risk was tripled in the presence of an IHD greater than 90.
Although a low heart rate is associated with high physical fitness, in some conditions the IHR may be too low, causing dizziness or fatigue. This can be the result of aging of the electrical nodes that keep the heart working, or that electrical signals are not transmitted correctly. In these and similar cases, it is necessary to see a Cardiology Specialist in the early period.
Measure your heart rate early and often
We recommend checking your resting heart rate several times a week and at different times of the day. Your number; Note 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. In one study, it was shown that those who exercise even for just one hour a week have lower IHD than those who do not.
Tips for measuring your resting heart rate
Do not measure your IHR within one to two hours after exercise or a stressful event. Your heart rate may increase after strenuous activities.
Wait at least an hour after drinking caffeine, as caffeine makes your heart beat faster.
If possible, measure your IHR in the morning before getting out of bed.