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Keeping Tabs on Your Heart Rate

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Maintaining a healthy heart is one of the best things you can do for your body in the long run. Without the oxygen and nutrients that the heart provides, the rest of the body can't survive. One way to check what kind of shape your heart is in is by checking your resting heart rate (RHR) or pulse. Once you know this number, it will also give you an idea of what kind of fitness level you are at, what maximum heart rate goal you should be aiming for when working out and it could potentially help you detect any developing health problems.

Check It Yourself

While doctors will check your heart rate during your regular visits, this is something that can also be done from the comfort of your own home. There are a few places on the body that can be used to measure heart rates such as the inside of the elbow, side of the neck and even the top of the foot. But the most popular and reliable location is on the wrist. To check your pulse here, simply place your index and third finger just below the thumb between the bone and tendon, on the inside of your wrist. Make sure to not push too hard as this could potentially suppress the pulse. Count how many beats occur within a 15-second time frame and multiply that number by four. You could also count the number of pulses over a 30-second period and double the number or, if you have time, count the number over 60 seconds. Do this a few times to make sure you have an accurate reading. The best time of day to check this is just as you get up in the morning, before getting out of bed, as this is when the heart is often pumping the lowest amount of blood to the rest of the body as there isn't much demand for more oxygen. For adults, a resting heart rate in the healthy range should fall between 60-100 beats per minute.

Why Check It?

One of the main reasons to check it on a regular basis and at various times throughout the day and week is to make sure that there is no irregularity. Often a lower heart rate implies that the heart is working more efficiently and is in good condition, therefore, it doesn't need to work as hard to maintain a steady beat. For high performing athletes, this number could be as low as 40. But if the number becomes too high on a regular basis, it could be a sign that there is an underlying heart condition that should be looked at. If the number is in the higher range, it means the heart is working too hard and is taking a toll on the organ which increases the chances of a cardiac event occurring, namely a heart attack or potentially, death.

The Variables

Keep in mind though, that there are many variables to the RHR. The heart rate ebbs and flows throughout the day depending on the demand that is required of it. Those in high temperatures with high humidity levels will require the heart to do a lot more pumping than someone sitting in an air-conditioned room. Those on medication, such as thyroid medication, anti-depressants and blood pressure drugs, can all play a factor in a heart rate reading. Emotions are another variable that can fluctuate an RHR. If someone is stressed, anxious or extremely happy or sad, the heart rate can change quite dramatically. Genes, circulating hormones and body size are other variables as well.

When to See a Doctor

If you are seeing patterns on a regular basis of your numbers being in the 80's or 90's, or too low, such as under 60 and aren't a trained athlete, contact your doctor. They will have to start looking for underlying problems. Any symptoms of fainting, dizziness, shortness of breath are strong indications you need to go to your doctor immediately. Those that have to keep a close eye on blood pressure or abnormal rhythms may often be required to keep a daily log with a list of their heart rate. These notes will help the doctor identify if there needs to be a change in dosage or medication.

Ways to Improve RHR

Having a healthy heart can be achieved by exercising and eating right on a daily basis. It is not a matter of going on a diet or a temporary health kick, but rather making it a change in lifestyle. Incorporate small amounts of high-intensity workout into your workout routine as this is a much more efficient way of having a stronger heart. While any type of exercise is better than none, longer and more passive exercises don't push your heart, therefore not strengthening it. These aerobic activities can push your heart rate, reduce your resting heart rate and increase the longevity of your life overall. Besides diet and exercise, avoid tobacco and alcohol products and try and reduce the amount of stress in your life by taking up meditation or relaxation courses.