Resting Heart Rate

What is Resting Heart Rate?

Heart rate implies the number of heartbeats a person does have per minute. It is also commonly known as the pulse. Please note that having a lower resting heart rate is generally a sign of good health.

How to Measure Pulse?

The quickest way to check the pulse rate is by placing the index finger and the middle finger side-by-side on the neck, that is below the edge of the jawbone and count how many heartbeats occur in 60 seconds. Some people can also sense their pulses on the inside of their wrists.

Another quick way to calculate the pulse rate is by counting the number of heartbeats that occur in 30 seconds and then multiply the result by 2.

It is advised to measure the pulse after reasonable periods of rest - say about five to ten minutes. Avoid counting it after a meal or after exercise. In fact, ideally counting the pulse first thing in the morning, lying-in bed is the best time.

Smart watches can also keep tab of your pulse rate and indicate your resting pulse rate.

What is an Ideal Heart Rates?

The heart rate tends to varies. Many factors do contribute towards a changing heart rate, including:

• Weather
• Hormonal changes or fluctuations
• Emotional stress
• Physical activity
• Time of day
• Age
• Food intake

A healthy resting heart rate will vary from person to person. For most people, a target resting heart rate is usually between say 60 and 90beats per minute (bpm).

How to Calculate the Maximum Heart Rate for a Given Age?

A person can calculate their maximum heart rate by subtracting their age in years from 220. A healthful heart rate does ranges usually 50-70 percent of this maximum during moderate exercise.

During a strenuous plus stressful activity, the healthful range will be 70-85 percent of the maximum heart rate.

How to Lower the Resting Heart Rate?

Being physically fit and doing regular exercise like walking can help lower the heart rate.

Practicing meditation or even yoga can also help in lowering the heart rate.

Medication and yoga are a good way of keeping yourself destressed and helps a person control their emotions and heart rate.

Practical ways to reduce sudden changes in heart rate include:

• Practicing deep or guided breathing techniques, such as square breathing
• Relaxing and trying to be calm
• Go for a walk
• Have a warm, relaxing bath or warm shower
• Practice required stretching and soothing relaxation exercises, such as yoga

Please note that many lifestyle habits do contribute towards lowering the resting heart rate in the long term. They may also go on to improve a person's ability to maintain a healthy heart rate during physical activity and more so stress.

The following tips may certainly help to lower the heart rate in the long term:

• Exercise: The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise and walking for about 30 to 40 minutes a day is the simplest of all the exercises.
• Stay hydrated: Please make note that when the body is quite dehydrated, the heart has to work harder to stabilize the blood flow. So, throughout the day, drink plenty of water. Avoid sugar- and caffeinated beverages and instead opt for herbal tea.
• Do learn to limit intake of stimulants, such as caffeine (coffee) and nicotine (cigarettes): Stimulants can increase the heart's workload.
• Limit alcohol intake (very important): Most forms of alcohol dehydrate the body. Regular intake of alcohol can affect the liver and is a leading cause of liver failure too.

• Eat a healthy plus balanced diet: Eating a varied diet that is rich in fruits, vegetables, lean proteins, nuts, and legumes can help in improving the health of the heart and also the overall health.
  
  Please note that the foods and supplements rich in antioxidants and healthy fats can certainly lower blood pressure and make it easier for the heart to pump.
  
  Heart-healthy nutrients do include:


• Omega-3 fatty acids which is found in fish, lean meats, nuts, grains, and even legumes
• Phenols and tannins that is found in tea, coffee, and red wine (to be consumed in moderation though)
• Vitamin A that is found in most leafy, green vegetables
• Dietary fiber which is found in whole grains, nuts, legumes, and in almost all the fruits and vegetables
• Vitamin C that is found especially in citrus fruits, leafy greens, and even bean sprouts
• Please note: A variety of supplements are available for purchase including multivitamins, omega-3 supplements, and fibre supplements.


• Get enough sleep at night: Chronic lack of sleep puts a lot of stress on the whole body, including the heart. Most adults should aim to get between 7 and 9 hours of sleep.
• Maintain a healthy body weight: Extra weight definitely puts stress on the body and heart.
• Reduce or disengage or resolve the sources of the substantial long-term stress: This can happen at work, prolonged chronic care or loss of a loved one or due to financial burdens. All these can affect the resting heart rate and increase it over a period of time. Stress in our life is a leading contributor for high blood pressure and diabetes.
• Seek counselling or even psychological services: If you have had a traumatic experiences, grief, and are affected mentally. Do seek the help of a professional psychological counsellor.
• Get outdoors: People who spend more time with nature or takeshort walks in the woods or a park, tend to be way happier and less stressed than people who do not do so.
• Practice the relaxation techniques: Activities that do tend to increase the self-awareness and mindfulness, such as meditation and guided visualization, can help in reducing the stress when practiced routinely.

Can elevated heart or pulse rate for a short duration is a physiological response and one should not be too worried.

When a resting heart rate that is abnormally high for a prolonged period, it can signal an underlying medical condition and there is requirement to consult a doctor to look at underlying problem.

Sedentary lifestyle has been an important reason for the rise in obesity, high blood pressure, diabetes and an unhealthy heart.

References:

1. What's a normal resting heart rate? - (https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979)
2. Pulse & Heart Rate - (https://my.clevelandclinic.org/health/diagnostics/17402-pulse--heart-rate)
3. What your heart rate is telling you - (https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you)
4. How the Test is Performed - (https://medlineplus.gov/ency/article/003399.htm)
5. Resting heart rate - (https://www.healthdirect.gov.au/resting-heart-rate)
6. What is a normal pulse rate? - (https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/ask-the-experts/pulse-rate)
7. Target Heart Rates Chart - (https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates)
8. Understanding Your Target Heart Rate - (https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-your-target-heart-rate)
9. Bradycardia (Slow Heart Rate) - (https://www.uofmhealth.org/health-library/aa107571)
10. Resting heart rate: risk indicator and emerging risk factor in cardiovascular disease - (https://pubmed.ncbi.nlm.nih.gov/25447617/)

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