The human heart is a vital organ that beats relentlessly to provide a continuous circulation of oxygen-rich blood throughout your body.Your resting heart rate is a good indicator of your overall health because it refers to the number of times your heart contracts each minute.Men and women who have a high resting heart rate are more likely to die from cardiovascular disease.It's important to know if you have a healthy heart rate.
Step 1: Stay calm for a few minutes.
Your heart rate depends on your activity.Standing can increase heart rate.A good way to find out your resting heart rate is to measure it immediately after you wake up.If you want to get an accurate reading on your heart rate, don't measure it after exercise as it can remain elevated.Being stressed can increase your heart rate.Do not measure your heart rate after drinking a cup of coffee in a hot, humid environment.
Step 2: To find your pulse, use your fingers.
To palpate the radial pulse on your wrist or neck, use the tips of your middle and ring fingers.
Step 3: If you feel a strong pulsation, push your fingers against the artery.
It might take you a while to feel the pulsation, and you might need to move your fingers around to find it.
Step 4: Find your rate per minute by counting each beat or pulsation.
If you want to get your heart rate per minute, you need to count the number of beats in 30 seconds.If you counted 32 beats in 30 seconds, divide that by two to get your resting heart rate.If you counted 10 beats in 10 seconds, add 10 by six to get a resting heart rate of 60.You should count for a full minute if your rhythm is irregular.The first pulse felt zero and the second pulse was one.To get a more accurate reading, repeat the measure a few times.
Step 5: Find out if your resting heart rate is within the normal range.
The resting heart rate for a child is between 70 and 100 beats per minute.A recent study indicated that a heart rate above 80 is a risk factor for diabetes.If your resting heart rate is between 60 and 80 beats per minute, it is likely to be healthy.
Step 6: If your heart rate is over 80 beats per minute, you should check it.
If it is, you should see your doctor immediately.A high resting heart rate means you need to work harder to maintain a steady beat.A high resting heart rate is a risk factor for cardiovascular disease.A 10-year clinical study found that adults whose resting heart rate increased from 70 to 85 to beats per minute were more likely to die.Take actions to lower your resting heart rate if it's high.Tachycardia is a heart rate of over 100 beats per minute.Stimulants like Adderall and Ritalin can raise your heart rate.Discuss with your doctor if you are concerned that your medication is increasing your heart rate.Environmental temperature and humidity can cause your heart rate to go up temporarily.This doesn't mean your heart rate is high.Smoking, drinking too much alcohol or caffeine, electrolyte imbalance, and more are some of the other causes of tachycardia.
Step 7: If your resting heart rate is less than 60, you need to assess it.
You don't usually have a medical problem if your rate is below 60 beats per minute.A resting heart rate of less than 40 beats per minute can be achieved by people who are very athletic or in good physical shape.There is nothing abnormal about low heart rate for some people.bradycardia is a low heart rate.Some medications can slow down your heart rate.Do you know if your medications cause low heart rate?Ask your doctor if you need to take action because of the low resting heart rate.
Step 8: It's important to exercise regularly.
Your resting heart rate is slowed by regular exercise.As your cardiovascular system strengthens it needs to work less to maintain circulation.You should get at least 150 minutes of moderate aerobic activity a week.Strength training exercises can be added to your weekly schedule.Before starting an exercise program, consult your doctor.
Step 9: Lose weight.
The bigger your body size, the harder it is for your heart to supply oxygen-rich blood.The elevated heart rate can be slowed by losing weight.If you want to lose weight, you need to eat less calories than your body consumes without entering starvation mode.Your body is forced to burn stored fat for energy when there is a negative calories balance.If you burn 500 calories a day, you will burn 3,500 a week, which equates to one pound of fat.10 pounds of fat is equal to the balance for 10 weeks.Aerobic and strength training can be added to your weekly schedule to burn calories.The amount of calories you burn during an exercise depends on your age, gender and weight.You can use an exercise calories counter to find out how many calories you burn.A healthy diet consisting of vegetables, fruits, lean meats, seafood, whole grains and low-fat milk products should be consumed.To calculate how many calories you need per day, use a calculator and food counter.
Step 10: You can reduce your stress.
Stress increases your resting heart rate.Stress-lowering techniques, such as yoga and tai chi, help lower your heart rate over time.Adding these to your weekly schedule will increase your heart rate.Try different relaxation techniques, such as autogenic relaxation and progressive muscle relaxation, and pick one that fits your lifestyle and schedule the best.You can sign up for yoga or tai chi classes at your local gym or do them at home.Hypnotherapy, meditation and massage can help you clear your mind.
Step 11: Do not smoke cigarettes.
Smoking increases your resting heart rate and is associated with cancer.Discuss quitting smoking with your doctor.You don't have to go "cold turkey" if you use nicotine replacement therapy.Let your family and friends know about your plan.This will give you the support you need to stay on track.You can join an online or in-person support group.