There’s quite a bit of emphasis placed on cardiac health and the dangers of a poor heart condition. A rather simple way to discern the healthiness of your heart is by analyzing your resting heart rate, or your RHR. A little bit of knowledge now could be a difference maker in the future! Please take a few moments to read the treasure trove of information below.
Heart rate refers to the speed at which your heart is beating, or in other words, the number of heartbeats expressed as beats per minute (bpm). Your heart rate varies depending on your body’s physical needs at any given moment, and in response to other factors in your life.
- Activity level (sleeping, resting, exercise)
- Fitness level
- Air temperature
- Body position (standing up or lying down)
- Emotions and stress levels
- Body size
- Food and drink
Your resting heart rate (RHR) is a simple, easy-to-measure indicator of your cardiovascular health. A healthy heart that is in good shape doesn’t have to beat as often to pump blood to the body. A healthy heart is strong and more efficient, pumping more blood at a higher rate while efficiently circulating oxygen throughout your body. Be aware, however, that a RHR that is too low and is not a result of achieving a high level of fitness can mean that the heart’s natural pacemaker is not working correctly.
Measurement of your RHR is simple and can be accomplished by everyone. To calculate your RHR, find a seat in a comfortable environment and allow yourself to relax. Stay seated and as motionless as possible for 5-10 minutes, allowing your body to rest. Once sufficient time has passed, locate your radial artery, or the pulse on the underside of your wrist by gently applying pressure with your index and middle fingers. Using a watch with a second hand or a digital stop watch, count how many beats you feel for ten seconds. Repeat this calculation two or three times and find your average number. Multiply this number by six to achieve your RHR. For example, if you count 12 beats in ten seconds, your RHR would be 72 BPM (12 x 6 = 72). To learn more on measuring your RHR, click here.
Be sure to regularly check your heart rate as your heart rate does fluctuate based on the factors previously mentioned. Routinely checking your RHR and recording your results in your “Health Metrics” log in the LifeSpan Fitness Club will enable you to see your true RHR over time, ensuring you are maintaining a healthy RHR.
The chart below shows the normal range for a RHR according to age or physical condition. Remember, many things can cause changes in your normal heart rate including your age, activity level, and the time of day.
Resting Heart Rate
|Age or fitness level||Beats per minute (bpm)|
|Children ages 11 to 17:||60-100|
How the LifeSpan Fitness Club Can Help
The LifeSpan Fitness Club lets you track and monitor your exercise/physical activity and all your health metrics such as blood pressure, weight, and RHR. Activity such as minutes exercised, calories burned, and steps taken can be uploaded to your account with an interactive LifeSpan product via a USB, Bluetooth-enabled equipment or through manual entry.
Logging your RHR into the LifeSpan Fitness Club will allow you to see changes in your heart rate as you improve your fitness level and log your exercise. Appropriate physical activity can improve your cardiac condition, making your heart stronger and more efficient both during exercise and at rest.
Remember, regular exercise, sitting less, moving more and a balanced diet are the most effective ways to improve your health and your RHR. What is your RHR?
Here’s to happy heart health!