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How Healthy Is Your Heart, Really? 2 Ways to Tell At Home Without Equipment

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You don’علاج CAR T CELL need to be an expert to know that your heart health is important. But you do need to be an expert (or at least have the right equipment) to get a full-360 view of your heart health, from your to your and more. If you, like many people, put off going to the doctor for your yearly check-ups, you might just be hoping that everything’s pretty much copacetic when it comes to your heart anyway. 

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But you know what they say about assuming. Heart health issues are incredibly common: heart disease is the leading cause of death for most racial and ethnic groups in the US, per the , and someone in the US has a heart attack every 40 seconds.

What’s “low” or “normal” varies a bit by the individual. In general, healthy adult heart rates range from 60 to 100 beats per minute, but ranges also depend on age. Here are the target resting heart rate ranges for various age groups:

Age

Target Resting Heart Rate 

20 years

100 – 170 beats per minute (bpm)

30 years

95 – 162 bpm

40 years

90 – 153 bpm

50 years

85 – 145 bpm

60 years

80 – 136 bpm

70 years

75 – 128 bpm

Maximum heart rate

In addition to your resting heart rate, you can also measure your heart rate during exercise. This gives you an idea of how fast your heart beats when it’s working extra hard, and how close it is to your “maximum heart rate” — the highest that your heart rate should ever go. To get your maximum heart rate, subtract your age from 220.

In this case, lower isn’t necessarily better. During moderate-intensity physical exercise, you should aim to get between 64% and 75% of your maximum heart rate, per the . And during vigorous-intensity exercise, your should be between 77% and 93% of your maximum heart rate.

Your maximum heart rate has to do with how much aerobic capacity your body has. Studies have found that higher aerobic capacity is associated with less likelihood of heart attack and death, Harvard Health reports.

How to measure your heart rate at home

There are a few places on your body where you can feel your pulse. One common and easily accessible location is the radial artery, or your wrist. 

Simply put your index and middle finger on the inside of the opposite wrist, and count the number of heartbeats you feel in 15 seconds. Multiply that number by four to get your heart rate in beats per minute. (Start the count on a beat, which is counted as zero.)

The best time to measure your resting heart rate is in the morning when you wake up, while you’re still in bed. 

To measure your heart rate during exercise, you’ll have to pause briefly in the middle of exercising to measure your pulse. You can also use a heart rate monitor or if you have one (the most accurate measurements come from a chest-strap heart rate monitor).

Know the sneaky signs of heart disease

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Many people with cardiovascular diseases go undiagnosed until it’s too late. Here are some of the most common symptoms of heart attack, heart disease, heart failure and other urgent cardiovascular health concerns to look out for, courtesy of the .

  • Chest pain, tightness
  • Shortness of breath
  • Swelling in the hands, legs, ankles or feet
  • Upper back or back pain
  • Rapid or irregular heartbeat (or palpitations)
  • Changes in heart rhythm
  • Weakness or dizziness
  • Numbness in the legs or arms
  • Lightheaded or dizziness
  • Fatigue or weakness during physical activity
  • Heartburn, nausea or vomiting
  • Fainting


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.