Do you know these things about your heart rate?

When you run, climb stairs, get scared, or are very happy, your heart rate increases, right? And when you sleep, or read a book calmly, this rate decreases. This is what we call heart rate, or the rate at which the heart beats. Our body controls this rate in a very amazing way to match what we are doing and what we are feeling. Today we will talk about this simply, in a way that you can understand.

How do you measure heart rate?

It's easy to find out how fast your heart is beating. You can do this yourself at home. We call this taking your pulse.

• Check it with your own hand: Take two or three fingers (the thumb and middle finger are better) and gently press them against the wrist of your other hand, just above the thumb. You will feel a slight throb. That is your pulse. Look at a watch and count the number of beats in 60 seconds . Or, you can count for 30 seconds and multiply by two. The number of beats is your heart rate. We call this `(bpm - beats per minute)`. As with the wrist, you can also check your pulse by placing your fingers on one side of your neck, just below the collarbone.

• Use a device: Smart watches and fitness bands with heart rate monitors are now very easy to measure. Some of them can be worn around the chest like a belt.

When you go to see a doctor, they will check your heart rate. This may be done using a blood pressure monitor or a pulse oximeter, a small clip that you put on your finger. If you are in the hospital, you may have seen someone connected to a monitor called telemetry to continuously monitor these things.

What is the normal heart rate?

This is a question that many people have. Let's first talk about your resting heart rate. That is the rate at which you are resting, not exerting yourself, when you are sitting or lying down (but awake).

But this changes with age. Young children have a much higher heart rate than adults. See the table below.

But the important thing to understand here is that this "normal" is just a range. What's even more important is that you know what normal is for you . Let's say your normal resting heart rate is around 65. But if it suddenly goes up to 90 for a few days for no apparent reason, it might be something to look into.

What is an abnormal heart rate?

Generally, a resting heart rate below 60 or above 100 is something to be concerned about. But this is not unusual for everyone, all the time.

• Slower times: An athlete who exercises well can have a resting heart rate as low as 40-50 beats per minute. This is because their heart is very efficient. Also, some medications, such as beta-blockers, can slow down the heart rate.
• Speed ​​increases: A speed increase of more than 100 when you are relaxed is usually not a good thing. But it can also be temporary. For example, if you are very nervous and stressed, your speed may increase. So it is better to calm down for a while and measure again.

If your heart rate continues to be too low or too high, as you've seen, it's best to see your doctor to find out the cause.

What things affect heart rate?

There are many reasons why our heart rate can change. Some are normal, while others are things we need to pay attention to.

• Chronic conditions: Some conditions can cause changes in heart rate. For example, a person with an overactive thyroid may have a rate of over 100.
• Emotions and mental health: When you have an exam coming up or a job interview, the pressure and anxiety can increase your speed. And when you are calm and relaxed, the speed decreases.
• Fitness level: As we mentioned earlier, a person who exercises well has a heart that beats less often and is able to pump the blood the body needs. Therefore, their resting heart rate is lower. Someone who doesn't exercise much may have a rate that is in the higher range of normal.
• Medicines: Some medications can increase or decrease your heart rate. Ask your doctor about the medications you are taking.
• Pregnancy: During pregnancy, the heart rate usually increases slightly due to changes in the body.
• Sleep: A person who doesn't get enough sleep may have an increased heart rate. When they get enough rest, it returns to normal.
• Alcohol, cigarettes, and other things: Things like alcohol, caffeine in coffee/tea, and smoking increase the heart rate.
• Body weight: A body mass index (BMI) of more than 25 means that an obese person's heart has to work harder, and their resting heart rate may also increase.

Sometimes the reason for this change in speed can be a problem with the heart itself. When the heart's rhythm becomes irregular, we call it ``Arrhythmia.'' This means that the heart beats too fast, too slow, or without rhythm due to a small change in the electrical activity of the heart. It is essential to seek treatment for some ``Arrhythmia'' conditions.

What should my heart rate be when exercising?

This is also very important. When we exercise, there is a level at which our heart gets a good workout, but not at a dangerously high rate. We call this the ``Target Heart Rate`` .

Typically, this target range is between 60% and 85% of your maximum heart rate .

How do you find your maximum heart rate?

The easiest way to calculate this is to subtract your age from 220 .

Now find your target range, multiply this maximum value by 0.6 and 0.85.

That means, if a 40-year-old person tries to maintain a heart rate between 108 and 153 beats per minute when exercising, it is very beneficial for the heart.

You can see the target range for your age in the table below.

When should I see a doctor?

It's good to be aware of your heart rate, but sometimes it's necessary to seek medical advice.

It is also very important to see a doctor at least once a year for a complete check-up (annual check-up). This way, if there are any problems, they can be identified and treated early.

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