How can you determine if your heart rate is healthy and optimal?

 How can you determine if your heart rate is healthy and optimal ?

Your heart rate might not be a regular topic of consideration, unless you're monitoring it during physical activity or following a health scare. Yet, it can provide valuable insights into your overall health.

However, before seeking a specific heart rate number, it's essential to recognize that it varies among individuals and can change based on your activity level. For instance, your resting heart rate, the rate at which your heart beats when you're inactive, differs significantly from your target heart rate, which you aim for during exercise.

Various factors influence your heart rate, including age and genetic makeup. Consulting cardiologists can shed light on what constitutes a healthy heart rate and help determine if yours falls within that range.

What constitutes a healthy resting heart rate?

A healthy resting heart rate typically falls within the range of 60 to 100 beats per minute during normal, non-exercise-related activities, as explained by Ruwanthi Titano, MD, an assistant professor of cardiology at Mount Sinai Hospital in New York, to Health magazine.

This broad range is influenced by various factors, including genetics and exercise levels, according to Dr. Titano. Cardiac conditioning plays a significant role for most individuals. Additionally, external factors such as temperature, emotions, stress, anxiety, and certain medications, particularly thyroid medications, can affect heart rate, as noted by the American Heart Association (AHA). Moreover, Dr. Titano mentions that heart rate tends to decrease with age.

How does your heart rate fare during exercise?

Understanding two key terms—maximum heart rate and target heart rate—is essential for gauging this. Your maximum heart rate can be calculated by subtracting your age from 220. For instance, if you're approximately 30 years old, your maximum heart rate would be around 190 beats per minute. Reaching this level during exercise suggests you're nearing your maximum capacity and may need to ease off.

A more practical measure during exercise is your target heart rate, a safe percentage of your maximum heart rate. The American Heart Association recommends aiming for 50-70% of your maximum heart rate during moderate-intensity activities and 70-85% during vigorous ones. Regular physical activity influences your heart rate during exercise, meaning it may require more effort to reach your target heart rate as you become more conditioned.

How can you determine your heart rate and recognize if it's abnormal?

The most accurate method is the traditional way: feeling your pulse with your fingers. There are four main areas on your body where you can do this: inside your elbow, the side of your neck, the top of your feet, or the inside of your wrists. Set a timer for one minute and count the number of pulses you feel during that time.

While smartwatches and similar devices offer convenience, relying solely on them for heart rate monitoring during exercise may not always be accurate, cautioned Dr. Cantillon. Instead, listen to your body's cues during workouts, as some technology can provide misleading readings.

If you sense your heart rate is elevated, particularly during exercise, pay attention to other symptoms such as dizziness or chest pain. Seek medical assistance if you experience additional concerning symptoms like shortness of breath or if your heart rate doesn't return to normal promptly.

It's important to note that some individuals may not notice changes in their heart rate. Regardless, being aware of your baseline resting heart rate and its response to physical activity is valuable. Any irregularities, whether the heart is beating too fast, too slow, or unevenly, should prompt further evaluation by a healthcare professional. Symptoms of arrhythmia, such as anxiety, fatigue, fainting, sweating, or the sensation of skipped heartbeats, should not be ignored.

In summary, periodically checking your heart rate is a prudent practice to understand your baseline and monitor changes. Always consult with your doctor if you have concerns about your heart rate or experience worrisome symptoms.