It takes less than 30 seconds to determine your heart health. You just gently place your index and middle fingers on your wrist and calculate the pulse rate (the subtle thumping sensation in the middle of your wrist). You can, thereafter, evaluate whether or not your heart rate is normal. It is sad to notice how people think about their hearts only under distressful conditions. Unless a severe condition occurs, people mostly fail to keep a check on the health of their hearts.
The Ideal or Normal Heart Rate
An ideal heart rate is a medically suggested count of heart beats per minute, made by your heart. It ensures identifying the optimal functioning of your heart. In case of uncertainties, you can make certain lifestyle changes to improve your health.
An Average adult is aged 18 or above. They have a heart rate of 80 – 100 beats per minute (bpm). A healthy Child has a heart rate range between 70 bpm – 100 bpm. For kids of 1 to 5 years of age, it falls between the gaps of 60 to 130 bpm.
The average calculated heart rate is also known as the resting heart rate, which reflects the minimum heartbeats monitored. It suggests the speed of your beating heart while you are in a resting condition which is considered ideal for measuring your heartbeats.
Measuring your Heart Rate
Knowing the heart rate helps in deciding whether you should consult a doctor or a heart specialist. A higher or slower-than-normal heart rate can be a matter of concern. By spending a few seconds, you can evaluate your condition and get an appointment if needed.
Measuring your heart rate is a simple process. There is no mechanical equipment required apart from a clock or watch to monitor the time. This easy-to-follow process can be conducted at home, at your convenience. The steps that need to be followed are mentioned, hereunder-
- Start with a resting position, sitting or lying down.
- You need to take 15 seconds into account.
- Draw your index and middle fingers together.
- Place them on your wrist (the part located at the center).
- Once you are able to feel the sober thumping sensation start counting them.
- Take the first thump from the first second then count the total beats ending on the last second.
- Once you get the count, multiply it by 4, which reveals your bpm.
To make it easier, you can monitor your pulse for 30 seconds and then multiply the total count by 2. Or just put your watch on the timer for 60 seconds and get the total count at once. Monitoring heart rate has become easier with the help of gadgets available in the market, such as chest or wrist straps.
Another question that strikes curious individuals is what is a dangerous heart rate? As 80 to 100 bpm is an average heart rate and anything exceeding this range can be harmful to one’s health calling for immediate medical attention. Therefore, a heart rate that goes up to 130 bpm or reaches below 60 bpm is a cause of concern.
Differentiating between your Heart and Pulse
The rhythmic pattern of flowing blood in your arteries is called the pulse which could be felt at different positions in your body. Pulse pressure can be monitored by placing your hands at the wrist, side of the neck, or temples. The pressure in your arteries briefly induces every time your heart pushes more blood out. This is what gives you a count of total heartbeats. The normal pulse rate is somewhat indicative of a normal heart rate.
To identify the normal heart rate of people aged 18 or move, the normal pulse rate for adults is taken into account. Generally, there is no need to monitor heart and pulse rates separately.
Things that trigger your Heart Rate
There are many reasons for an induced heart rate that may not be indicative of a severe ailment. The heart rate increases when the heart needs to push out more blood. Mentioned below are reasons that could trigger your heart rate-
- An increase in temperature or rising humidity could increase the heart rate.
- Certain medications could cause the heart to beat faster or slow. For instance, medicines administered for lowering blood pressure can lower the bpm, and thyroid medication, contradictorily, increases the same.
- Older age can cause the heart to beat slowly whether someone is engaged in physical activity. It happens as changes occur in the heart and blood vessels.
- Adrenaline and cortisol surge can lead a heart to beat faster. The hormones release when a person is under stress, depression, or frustration.
- Gender also plays a role in the shift in heart rate. Women’s heart rate can generally be faster than that of men.
- Obesity shifts the heart beats from regular to higher as the body is under pressure to pump more blood to different body organs.
- The way you position your body can alter your heart rate. For instance, one lowering their head over their desk would experience their heart beating faster.
The Upshot
Maintaining your heart health, thus, becomes fundamental for people of all ages. The heart is another crucial life-giving organ, and you must take good care of it. Regular monitoring of your heartbeats as per the pulse rate normal range can keep you assured of the health of your resting heart.
- To keep your heart in good shape, ensure that you are –
- Engaging in activities that pump more oxygen into your body like an exercise or deep breathing.
- Taking the required rest at regular intervals gives your body the time it needs to replenish its energy levels.
- Drinking adequate liquid for keeping your body hydrated. It helps your heart in pumping blood easily.
- Eating foods that are rich in nutrients like omega-3 fatty acids along with fresh and green vegetables.
- Trying to quit unhealthy habits such as smoking. Smoking increases the chances of developing cardiovascular diseases.
- Taking smaller steps for lowering your heart rate on a regular basis. For example, if you feel that your heart rate is induced, you can consider taking a bath, doing Yoga, or breathing exercises.