Normal and healthy heart rate

The heart rate is one of the most important indicators (vital signs) of health in the human body. The heart rate is also called pulse rate. So don’t get confused between the heart rate and the pulse rate. Our heart or pulse rate can be measured as the number of times our heartbeats in a minute. Adult men and women have a healthy heart rate ranging from 60 to 100 beats per minute (bpm).

Did you know a healthy heart doesn’t beat like clockwork? Generally, it may increase the speeds or slow down to adjust to the changing need for oxygen in our body as our activities vary throughout the day. The pulse rate is lower when you’re at rest and higher while exercising. Therefore the normal bpm is different in every individual. But a high heart rate at rest or a low maximum heart rate may indicate an increased risk of heart conditions

Resting heart rate – normal range

If you are sitting or lying down relaxed and in a calm state, the measurement you will get at that time of your pulse is the resting heart rate.

It is important to check your heart rate regularly to track your health and fitness level, although you are not a gym person. Any infection or injury may affect the heart’s functions. It may result in insufficient or decreased amounts of blood to the organs leading to many other health-related conditions.

Normal newborn heart rate is high when compared with adults. It slows down as the child grows and moves from childhood to adolescence. Healthy adults above age 10, including older adults, have a normal resting heart rate between 60 to 100 beats per minute. The following is the reference table for you to know the normal rating heart rate at different ages according to the National Institutes of Health (NIH):

Athlete heart rate

If we talk about highly trained athletes or other people who exercise at great intensity, often have lower-than-average resting heart rates, sometimes even below 40 beats per minute, that is normal for them.

This amount of low beats per minute is considered normal in the athlete because exercise causes physical and electrical changes in the heart, resulting in great strength in the heart muscles. It ensures that the heart pumps more blood with each heartbeat. Therefore, it means the heart beats fewer times per minute than it would in a non-athlete.

However, an athlete’s heart rate during exercise may go up from 180 bpm to 200 bpm.

Factors that cause a change in normal rate

Other than exercise, many factors can alter the normal pulse range. It may include:

• Age: Child has high pulse than adults.
• Habits: Smoking, Coffee, and tea increase your heart rate.
• Body health condition: Cardiovascular disease, high cholesterol, or diabetes has a high pulse rate.
• Temperature: In the high-temperature area and humidity, your pulse may increase slightly
• Emotions: In case of stress and anxiety, your heart rate may shoot up. The same happens when you’re very happy or sad.
• Body position: Sitting or standing for a long period affects your heart rate.
• Body size: Severely overweight persons have a slightly faster pulse.
• Medications: For Example, Beta-blockers slow your heart rate. Too much thyroid medicine can speed it up.

Maximum heart rate

The Maximum heart/ pulse rate calculated during maximal exercise. In simple words, it is the highest pulse you can get. One method to calculate and estimate your maximum heart rate is by using the below formula:

Predicted maximum heart rate = 220 – your age

For Example, a 50-year-old’s predicted maximum heart rate is 170 beats per minute.

High heart rate

Higher than the calculated maximum heart rate for a longer period can be dangerous for your body. Tachycardia is the medical term used for an abnormally increased heart rate. If you feel dizzy, fainting or ill, stop any exercise and consult your doctor soon.

Low heart rate

If your resting heart rate is constantly below 60 beats a minute (called bradycardia) with other signs like fainting, dizziness or shortness of breath. Please consult your doctor to find the root cause of it.

How to measure it ?

The most common place to check your pulse rate is inside your wrists. Other places are the insides of your elbows, the sides of your neck, top of your feet.

Put the tips of your index and middle fingers on the inside of the wrist. Feel the beats around it with your fingers. You might need to move your fingers around the inner side of your wrist until you feel it. Do it gently, do not press that area to feel it. Now, count the beats that you feel for 10 seconds. Then multiply the noted number of beats counted in 10 seconds beats by six to get your heart rate (or pulse) per minute.

Remember: If you are measuring a resting heart rate, you should always keep the following points in mind:

• Do not measure within one to two hours after exercise or a stressful condition. Your heart or pulse rate remains high after heavy activities.
• Do not measure heart rate just after consuming caffeine; it can cause heart palpitations and give a reading of high bpm.
• Do not take the reading immediately after sitting or standing for a long period.

Devices to measure your heart rate

Nowadays, many devices are available to calculate your pulse rate automatically. The most common is the Pulse oximeter. It is a clip-like device that can be attached to your fingers, mainly used to check blood oxygen saturation level, but it also shows heart rate accurately.

If you are a fitness lover, you can opt for some mobile apps and other devices like smart bands/ watches and fitness watches that are easily available in to track your heart rate at one tap.

Takeaway

The best range for healthy heart is between 60 to 100 beats per minute. It increases during exercise and gets back to normal after 1 or 2 hrs. You should check your heart/ pulse rate at regular intervals, even if you are not a fitness or gym person, as it can tell you more about your health status. If you have a high or low heart or pulse rate for a longer period, consult your doctor.