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The simple act of noting how fast your heart is beating while you’re at rest may be the key to measuring your overall health.
Resting heart rate is defined by Mayo Clinic as the number of times your heart beats each minute while you’re awake, calm and not moving.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults. A slower resting heart rate means the heart does not have the work as heard to pump blood through the body — something typical of someone who is more fit.
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Athletes who are very fit may have a resting heart rate closer to 40 beats per minute, according to Mayo Clinic.
Your resting heart rate can vary due to a variety of factors, including age, physical activity levels, sleep health, smoking, cardiovascular disease, high cholesterol, diabetes, stress, anxiety, hormones, body type and certain medications.
But a resting heart rate that’s often too high or too low may signal a health issue.
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A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body, such as anemia, an infection or a thyroid problem, according to Cleveland Clinic.
If your heart rate is regularly above 100 beats per minute, this is a sign to talk with your heart care provider.
The same advice applies if you are not a trained athlete and your resting heart rate is frequently below 60 beats per minute.
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Talk to your doctor if other symptoms such as fainting, dizziness or shortness of breath occur.
How to measure your heart rate
You can check your own heart rate by tracking your pulse on your wrist or neck. The best time of day to measure resting heart rate is first thing in the morning, says Mayo Clinic.
Place your index and middle fingers inside the wrist below the thumb, to feel the radial artery; or, do so on the side of the neck, to feel the carotid artery.
Count the number of times your pulse beats in 15 seconds, then multiply this number by four to calculate beats per minute.
Wearable devices can also detect and track resting heart rate, although this may not always be accurate.
How to lower your heart rate
If your resting heart rate is higher than normal, there are a few ways to work toward lowering it.
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Vigorous exercise is “the best way” to lower your resting heart rate and increase the heart’s aerobic capacity and max heart rate, according to Harvard.
For those who don’t exercise regularly, it’s important to work your way up in difficulty when following a new workout routine.
Some medications, such as beta blockers, can also lower heart rate. In the same way, managing stress through holistic methods such as meditation or yoga can also help.
Cleveland Clinic also recommends cutting back on harmful substances such as drugs and alcohol, which can dehydrate you and raise your heart rate.
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Adequate sleep can also help bring your heart rate down, in addition to maintaining a healthy weight.
Cardiologist Tamanna Singh, M.D., shared with Cleveland Clinic that lowering your heart rate takes time as various lifestyle changes kick in.
“Just like building your biceps and triceps, it takes time for your heart to become stronger,” the doctor said.
Singh recommended focusing on heart rate patterns rather than dialing in on just the number.
Take note of how your heart rate changes after eating certain foods, when you’re dehydrated or after you’ve began a new exercise or stress management routine.
“If you notice that your heart rate is consistently over 100, mention it to your doctor, especially if you’ve tried making lifestyle changes and they don’t seem to be working,” she said.
“Your resting heart rate isn’t the be-all, end-all of your health, but it’s definitely a marker that you should pay attention to.”
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