the bony point of your sternum (breastbone). Your doctor will use a series of “landmarks” on your body to identify what’s called the point of maximal impulse (PMI). The apical pulse is best assessed when you are either sitting or lying down. A clock or wristwatch with seconds is also needed. They can help you find a routine and target heart rate zone that match your needs, goals, and overall health.A stethoscope is used to measure the apical pulse. In some cases, your doctor may decrease your target heart rate zone to around 50%.Ĭheck with your doctor before starting an exercise program. You get the most benefits when you exercise in your ''target heart rate zone.'' Usually, this is when your heart rate (pulse) is 60% to 80% of your maximum. If you’re taking medicines or have a medical condition such as heart disease, high blood pressure, or diabetes, ask your doctor whether you should adjust your exercise plan to keep your heart rate under a specific number. You can learn your actual maximum heart rate with a graded exercise test. One way to get a rough estimate of your predicted maximum is to subtract your age from the number 220.įor example, a 40-year-old's predicted maximum heart rate is about 180 beats per minute. Your maximum heart rate is, on average, the highest your pulse can get. It’s one of the best things you can do for your overall health. Meditation, tai chi, and breathing exercises can also help. Set aside time to disconnect from electronic devices and relax each day. And studies have found lower heart rates in men who eat more fish. Losing weight may slow your resting heart rate. It raises your pulse for a while, but over time, exercise makes your heart stronger so it works better. A few lifestyle changes can help you slow it down: In general, people who are more fit and less stressed are more likely to have a lower resting heart rate. The best time to measure your resting heart rate is just after you wake up in the morning, before you start moving around or have any caffeine. Children tend to have higher resting heart rates than adults. So does tobacco.Ī normal resting heart rate is usually between 60 and 100 beats per minute. Coffee, tea, and soda raise your heart rate. Too much thyroid medicine can speed it up. People who have severe obesity can have a slightly faster pulse. It may also go up when you’re very happy or sad. Stress and anxiety can raise your heart rate. It might spike for about 20 seconds after you first stand up from sitting. Your pulse may go up a bit in higher temperatures and humidity levels. Other than exercise, things that can affect your heart rate include: Multiply this number by six to get your heart rate (or pulse) per minute What Things Affect Heart Rate? You may need to move your fingers around until you feel it.Ĭount the beats you feel for 10 seconds. Press lightly until you feel the blood pulsing beneath your fingers. Put the tips of your index and middle fingers on your skin. There are a few places on your body where it’s easier to take your pulse: When your heart speeds up, like when you exercise, your blood vessels should expand to let more blood pass through. That’s the force of your blood against the walls of your blood vessels.Ī faster pulse doesn’t necessarily mean higher blood pressure. Your heart rate is separate from your blood pressure. If you’re taking heart medications, recording your pulse daily and reporting the results to your doctor can help them learn whether your treatment is working. Knowing how to find your pulse can help you figure out your best exercise program. It’s lower when you’re at rest and higher when you exercise. Your heart rate, or pulse, is the number of times your heart beats in 1 minute.
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