Are you concerned about your heart? Perfect, follow these 4 little tips
The easiest indicator to measure yourself is to take your heart rate. A rhythm abnormality can already prompt you to consult your doctor. A normal resting heart rate for adults is between 60 and 100 beats per minute. In general, a lower resting heart rate implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete may have a normal resting heart rate closer to 40 beats per minute.
To measure your heart rate, simply take your pulse. Place your index and third finger on your neck, next to your trachea. To check your wrist pulse, place two fingers between the bone and tendon above your radial artery – which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply that number by four to calculate your beats per minute.
Remember that many factors can influence heart rate, including:
– Age
– Physical fitness and activity level
– being a smoker
cardiovascular disease, high cholesterol, or diabetes
– air temperature
– Body position (standing or lying down, for example)
– Emotions
– body size
– Medications
Although there is a wide range of normal values, an abnormally high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats per minute (tachycardia) or if you are not a trained athlete and your resting heart rate is below 60 beats per minute (bradycardia). Especially if you have other signs or symptoms, such as fainting, dizziness, or shortness of breath.
Heart health: These 3 small gestures for a big benefit
It’s great that you want to improve your heart health. But don’t think you have to make big changes to have an effect on your heart health. Even small basic measures can have dramatic effects.
One of the biggest drops in heart disease risk occurs when you switch from a sedentary to an active lifestyle for even an hour a week. Obviously, the more active you are, the better. But just one full hour of activity over the course of a week makes the difference.
Hold: 5-3-8
2 Eat 5 fruits and vegetables a day
Eat five servings of fruits and vegetables a day to improve your heart health. Start by eating a breakfast that includes at least one serving of fruit or vegetables. Snack on fruits or vegetables between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about foods you shouldn’t eat. Just aim to eat five or more servings of fruits and vegetables a day.
3 Move 10 minutes a day
Add at least 10 minutes of moderate-intensity physical activity to what you do each day. Of course, the recommendations are to engage in physical activity for 30 minutes or more a day, but the bottom line is that even 10 minutes makes a difference.
For example, studies have shown that 60 to 90 minutes of physical activity per week can reduce the risk of heart disease by up to 50%. This is a considerable advantage for a relatively modest commitment on your part. It doesn’t have to be complicated. Take the stairs, walk, just move. As you become more active, you can try increasing your total amount of activity each day.
4 Sleep 8 hours a night
Quality sleep is good for your heart. It can be difficult to find the time to sleep well, but it is important. For two weeks, aim to get eight hours of quality sleep each night. Granted, sleep needs vary slightly from person to person, but eight hours is a good number to aim for.
