Know Your Heart Rate

Resources: Caregivers Blog

What is a resting heart rate?

Resting heart rate is the number of times your heart beats per minute when you are at rest. A good time to check it is in the morning after you have a good night of sleep. Right before you get out of bed or pour your first cup of coffee.!

Does age affect ones resting heart rate?

Adults between 60 and 100 beats per minute (bpm) are normal.¹  Factors like stress, anxiety, hormones, medication, and how physically active you are and change your heart rate. 

A lower resting heart rate is better. This indicates your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.²

Know Your Numbers: by Age

In the age category closest to yours, read across to find your target heart rates. The target heart rate during moderate-intensity activities is about 50-70% of the maximum heart rate, while during vigorous physical activities, it is about 70-85% of the maximum.

The figures are averages, so use them as a general guide.

Although this might seem funny, do you know how to check your heart rate or find your pulse? 

According to www.heart.org; 

As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t, you can also find it manually:

• Take your pulse on the inside of your wrist, on the thumb side.
• Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
• Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medications, ask your healthcare provider what your heart rate should be.

This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.³

What happens if your heart rate is too high or low?

If your heart rate is too high, you’re straining. Slow your roll! If your heart rate is too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder especially if you’re trying to lose weight.

If you’re just starting, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!

Sources: 

¹ All About Heart Rate (Pulse), American Heart Association website
² Elevated resting heart rate, physical fitness, and all-cause mortality, Epidemiology, 2013 http://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250-4b94-928c-0a8f95c5b36b
³ Target Heart Rate and Estimated Maximum Heart Rate, Centers for Disease Control website https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm