person checking fitness watch for heart rate
When it comes to understanding your health, there
are a lot of numbers that matter. You monitor your weight. Check your blood
sugar levels, cholesterol, platelets and more.
And then, there’s another number that can give you a
glimpse into your health. It’s your heart rate — a measure of how often your
heart beats.
A normal adult heart rate is between 60 and 100
beats per minute (bpm). But that’s not to say that a
heart rate above or below those thresholds is necessarily something to worry
about.
“There’s a range of ‘normal’ when it comes to
healthy heart rates,” explains cardiologist
You can check your heart rate yourself, using
devices like smartwatches or going old school and
counting your heart beats by feeling your pulse in your wrist or neck.
But what is your heart rate really telling you? Dr.
Singh explains.
Why your resting heart rate matters
Essentially, your heart rate is a gauge of how hard
your heart is working to pump your blood.
We’re talking here about your resting heart rate —
as in, how fast your heart beats when you’re not exercising or engaging in
serious physical activity. (Of course, when you’re exercising, your heart rate
should go up.)
A resting heart rate less than 60 bpm is called bradycardia. A
resting heart rate higher than 100 bpm is called
tachycardia.
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Even though they have fancy medical names, bradycardia and tachycardia aren’t necessarily problems.
Because there are a lot of reasons your heart rate may higher or lower than the
“normal” range.
Your resting heart rate can be influenced by things
like your:
Age
Fitness level.
Chronic conditions.
Sleep quality.
Weight.
Emotional state.
Dr. Singh explains more.
High resting heart rate
Typically, people who aren’t in peak physical
condition are more likely to have a higher resting heart rate. That’s because a
less efficient heart needs to pump more frequently to move a similar volume of
blood.
What’s more, anything that taxes your body or mind
can cause a rise in your heart rate.
“In stress situations, like an infection, your heart
has to pump more often to meet the demands of the body,” Dr. Singh states.
Likewise, your mental health can have a surprising
impact on your heart rate.
“Mental stress and anxiety activate the same parts
of your nervous system as physical exercise,” Dr. Singh explains. “Anxiety
activates your fight-or-flight response, which correlates to an increase in
heart rate and increase in blood pressure.”
Some reasons for a higher heart rate include things
like:
Sedentary lifestyle.
Dehydration.
Smoking.
Drinking alcohol.
Infections and illnesses.
Blood clots.
Stress and anxiety.
Poor sleep.
Pregnancy.
Certain medications.
Low resting heart rate
On the flip side, a lower heart rate may be an
indication of a heart that’s working more efficiently. It can be very normal
and healthy for athletes, for example, to have a resting heart rate in the 40s.
“Overall, as your heart becomes stronger, it can
pump out more blood to the body with each contraction,” Dr. Singh further
explains. “It doesn’t have to pump as often to meet the demands. So, we get
more bang for our buck with each heartbeat — and,
therefore, a lower resting heart rate.”
People over the age of 65 typically have lower heart
rates than younger people, as their hearts experience wear and tear that causes
them to slow down. And keeping your stress levels low can contribute to a
slower heart rate, too.
What are some causes for a slower heart rate?
Athletic lifestyle.
Age 65+.
Relaxed state.
Some heart medications, like beta-blockers and antiarrhythmics.
Certain health conditions, like low thyroid function
and diabetes.
Electrolyte imbalances, like high potassium.
What are symptoms to watch for?
Your heart rate is just one indicator of your
health. In order to understand whether your heart rate is a sign of a potential
problem, you need more information.
For starters, look for patterns. Get to know what
your heart rate typically is by monitoring it using a smartwatch
app or feeling your pulse. That way, you can start to understand what’s normal
for you.
“Say your heart rate trends consistently show your
resting heart rate is 45,” Dr. Singh illustrates. “If you feel well, you exercise, you don’t feel ill and don’t have any known heart
issues, that’s probably OK.”
If you notice your heart rate is falling outside of
your normal range, check in with your body.
What symptoms should you look for?
Possible symptoms associated with high heart rate
Chest discomfort. Chest pain. Shortness of breath.
Possible symptoms associated with low heart rate
Fatigue or low energy. Lightheadedness. Dizziness. Passing out.
An abnormal heart rate coupled with these signs of
concern should be your cue to get medical attention. Because a change in your
heart rate along with these symptoms may indicate that your heart isn’t
functioning at its best.
A healthcare provider can perform an EKG
(electrocardiogram) to get more information. An EKG can help them assess your
heart rate and rhythm and further look into your heart function, if needed.
They can also discuss your medical history, medications you take and other
explanations for your symptoms.
Remember: While the typical heart rate is between 60
and 100 bpm, a heart rate outside that range can
still be healthy. If you’re concerned that your ticker isn’t working quite
right, or if you have worrisome symptoms, talk with a healthcare provider, like
a primary care doctor or cardiologist. They can help get to the heart of the
issue.