What pulse should a healthy person have? What affects the heart rate and how to normalize the pulse, because our well-being depends on it
So what is a “normal” heart rate?
The average resting heart rate for an adult is 60 to 100 beats per minute. However, many cardiologists use the lower range (50-75), since this is where the people with the healthiest hearts are. A resting heart rate above 75 does not necessarily mean you have a problem, but it does suggest that you may not be as fit as you might be. Higher rates (over 100) can be associated with a number of reasons, ranging from alcohol or coffee consumption to more serious things such as anemia, hyperactivity. thyroid gland or heart disease.
Pregnant women and children
These categories of people have their own indicators of the norm. For example, pregnant women have a rate of up to 110 beats per minute. Doctors call this condition physiological tachycardia.
In children, the norms depend on age. For example, up to a year is 100-160 strokes, from a year to three - 90-150. Up to 5 years old - 80-140. And from 5 to 12 - 70-120 strokes. Children over 12 years old - 60-100. If the frequency does not fit within these norms, do not panic. This can be individualized for your child.
How to measure
It is necessary to measure the pulse after sleep / istockphoto.com
It is necessary to measure the pulse after sleep / istockphoto.com
It is necessary to measure the pulse at rest, after waking up, right in bed. Place two fingers on your wrist or neck in the throbbing area. Count the number of beats in 15 seconds and multiply that number by four.
What does the pulse depend on?
Keep in mind that many factors can affect your heart rate, including:
- Age
- Fitness and physical activity levels
- Smoking
- Diseases of the heart and blood vessels, cholesterol or diabetes
- Air temperature
- Body position (for example, standing or lying)
- Emotions
- Body size
- Weather
- Medicines
Above or below normal
Although there is a wide range of normal values, an unusually high or low heart rate can indicate an underlying health problem. Consult your doctor if your resting heart rate consistently exceeds 100 beats per minute (tachycardia) or below 60 beats per minute (bradycardia), especially if you have other unpleasant symptoms, such as shortness of breath, nausea, dizziness.
What to do
Generally, people who are more physically fit and less stressed have a lower resting heart rate. Here are some important tips to help you achieve a stable heart rate:
Sports loads stabilize the heart rate / istockphoto.com
- Exercise regularly. This raises the heart rate for a while, but over time exercise makes the heart stronger, so it works better and the heart rate stabilizes.
- Eat right. Losing weight can lower your heart rate. Research has shown that heart rate is lower in men who eat more fish.
- Get rid of stress. Take time each day to disconnect from your phone and tablet and relax. Meditation, tai chi, and breathing exercises will also help.
- Stop smoking. This is one of the best things you can do for your overall health.
Read also:
TOP 3 unexpected signs that you have heart problems
