Our heart functions as a pump, pumping constantly to circulate blood around the body. One significant indicator of how efficiently your heart is functioning is your heart rate. But what does that actually mean? Why is it significant to know your pulse rate or heart rate, and how can it impact your health?
What Is Heart Rate and How Is It Measured
Your heart rate is how many times a minute your heart beats. Every beat assists in circulating blood loaded with oxygen and nutrients to all areas of your body. Heart rate is commonly expressed in beats per minute (bpm).To check your heart rate, you can place your fingers on the inside of your wrist or the side of your neck to feel your pulse. Count the beats for 30 seconds and double it, or count for a full minute for more accuracy. Many people now also use smartwatches or fitness bands to monitor their heart rate throughout the day.
Is Pulse Rate the Same as Heart Rate?
Most individuals believe that pulse rate and heart rate differ, but both are identical in the majority of situations.When your heart beats, it generates a pulse as the blood flows through your arteries. So, when you take your pulse, you are actually taking your heartbeats. Thus, pulse rate and heart rate are usually the same, except in cases of an irregular heartbeat or heart condition where your heart might beat but not generate a pulse with each beat.
What Is a Normal Pulse Rate?
A healthy pulse rate can be different from one person to another. But on average, for an adult, a resting heart rate (when you are resting and not active) is typically:60 to 100 beats per minute
A slower heart rate might indicate that your heart is more efficient. For instance, athletes usually have a resting heart rate less than 60 because their hearts are very powerful.But if your heart rate is too high or too low, it may be a warning sign that something is wrong. Be aware of your own normal rhythm and set up an appointment with your doctor if it is different suddenly.
What Is a Normal Heart Rate by Age?
Your heart rate varies with age. Here's a quick reference:- Newborns (0-1 month): 70 to 190 bpm
- Infants (1-11 months): 80 to 160 bpm
- Children (1-2 years): 80 to 130 bpm
- Children (3-4 years): 80 to 120 bpm
- Children (5-6 years): 75 to 115 bpm
- Children (7-9 years): 70 to 110 bpm
- Children over 10 and adults: 60 to 100 bpm
- Well-trained athletes: 40 to 60 bpm
What Is the Normal Pulse Rate for Women?
Similarly, gender too has an impact on heart rate. Women also have a bit higher pulse rate than men. Women tend to have smaller hearts compared to men, and the hearts have to beat more often in order to pump the same quantity of blood.A normal pulse rate in most adult women is: 70 to 100 beats per minute
During pregnancy, the heart rate also increases naturally, which typically is normal unless it goes too high or produces symptoms such as dizziness or shortness of breath.
What Influences Your Heart Rate?
Your heart rate is not constant. It can increase or decrease depending on many factors:- Exercise or activity – Increases the beating of the heart
- Rest or sleeping – High blood pressure slows down
- Stress, worry, or feelings – Can raise your heart rate
- Temperature – Sizzling hot outside temperatures can cause your heart to beat faster
- Medications – Certain ones can raise or lower your heart rate
- Medical conditions – Fever, thyroid 3disorders, or heart disease may influence your rate
What Is a Dangerous Heart Rate?
Although there is normal variation in heart rate, extremely high or extremely low heart rates are threatening, particularly if accompanied by symptoms such as chest pain, dizziness, or shortness of breath.High Heart Rate (Tachycardia)
A resting heart rate of more than 100 bpm is referred to as tachycardia. If it remains elevated without a cause (such as exercise), it may be an indication of a heart condition, infection, or other medical problem.Low Heart Rate (Bradycardia)
A heart rate of less than 60 bpm is referred to as bradycardia. Although it may be normal in athletes or when sleeping, if it's excessively low and leads to dizziness, tiredness, or fainting, it can be hazardous.Generally:
- More than 120 bpm (resting) = too high
- Less than 50 bpm (resting, non-athlete) = too low
Why Should You Keep an Eye on Your Heart Rate?
Knowing your heart rate can enable you to know your body better. It can inform you whether your heart is laboring excessively or not sufficiently.- It assists you in monitoring your level of fitness
- It indicates how your body reacts to tension
- It could alert you to early medical issues
- It assists you in comprehending your recovery from disease or surgery
What Should You Do if Your Heart Rate Is Not Normal?
If your heart rate is unusually high or low with no obvious reason, or if you feel:- Chest pain
- Dizziness
- Having trouble breathing
- Fainting
- Always tired
Your doctor may take your ECG (electrocardiogram), your blood pressure, or run some other tests to determine what's wrong. Sometimes treatment may be with medication, lifestyle modification, or even with a pacemaker if the heart is too sluggish.
Can You Improve Your Heart Rate with Lifestyle Changes?
Yes! Your daily routines can contribute significantly to your heart health. Here are some easy things you can do:- Exercise regularly – Walking, swimming, yoga, or cycling
- Eat a healthy diet – Less salt, sugar, and oily food
- Reduce stress – Meditation, breathing exercises, hobbies
- Sleep well – Aim for 7-8 hours every night
- Avoid smoking and alcohol
- Stay hydrated
When Do You Need to Speak to a Doctor?
Even if you don't have any symptoms, it's best to speak to your doctor regarding your heart rate when:- You have a family history of heart disease
- Your pulse is regularly higher than 100 or lower than 60 for no obvious reason
- You regularly feel tired or weak
- You have an irregular or missed heartbeats
Conclusion
Your heart rate is a window into your health. Knowing what's normal and abnormal, you can better take care of yourself and your mind. A healthy heart rate is your heart doing its job, pumping blood and keeping you energized.If something doesn't feel right — don't ignore your heart. Talk to your doctor.
