Being physically active is a major step toward good heart health. It’s one of your most effective tools for strengthening the heart muscle, keeping your weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke. Show
It’s also true that different types of exercise are needed to provide complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.” Here’s how different types of exercise benefit you. Aerobic ExerciseWhat it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose. How much: Ideally, at least 30 minutes a day, at least five days a week. Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity. Resistance Training (Strength Work)What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol. How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine. Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups. Stretching, Flexibility and BalanceWhat they do: Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart. “If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise. How much: Every day and before and after other exercise. Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities. What's the Best Exercise for Weight Loss?Both aerobic exercise and resistance training burn calories, as well as help improve your baseline metabolic rate. The more muscle mass you develop, the more calories you burn, says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Together with diet, that’s what leads to weight loss,” he says.
Stay on Top of Your Heart HealthIf you have a new or existing heart problem, it's vital to see a doctor. Our heart health checklist can help you determine when to seek care. Are you looking for a good indicator of your fitness and heart health? One that is also inexpensive and easy to measure and track? Look no further. Your resting heart rate ticks all those boxes. Keep reading to find out if your pulse is normal and to learn more about low and high resting heart rates, their causes, and their health effects. What is Your Resting Heart Rate?Your resting heart rate, or pulse, is measured when you are still, calm, and not partaking in any physical activity. It is calculated as the number of heartbeats per minute. It is easy to measure, inexpensive, and can tell you a lot about your health. You can measure your heart rate simply by checking your pulse. Place two fingers either at your wrist or your neck. Once you feel the pulse, count the beats for 30 seconds and multiply by two in order to get beats per minute (bpm). Alternatively, many devices, such as the apple watch, have the option to track your heart rate. It’s best if you can check your resting heart rate first thing in the morning before you get up. Your pulse is lower when you are lying down compared to when standing up [1]. Also later, during the day, your pulse may get elevated because of stress or physical activity. Normal Range – How Do You Compare?Resting heart rate normally ranges from 60 – 100 bpm [2]. Being normal doesn’t mean you are healthy though. For example, with a heart rate of 90 beats per minute, while you may not have a medical condition, you are definitely not fit. Usually, the better shape you’re in the lower your heart rate will be. Basically, you train your heart to work more efficiently by working out. For example, a professional athlete can have a normal resting heart rate as slow as 40 beats per minute [3, 4, 5]. It’s important to know that both high or low heart rate can point to an underlying health issue. You should consult a healthcare professional if your resting heart rate is consistently above 100 bpm, or if you are not a trained athlete but your heart rate is below 60 bpm. This is especially the case if you are experiencing symptoms such as weakness, shortness of breath, fainting spells, and chest pain. Low Resting Heart RateHeart rate below 60 bpm is considered slow. It is medically referred to as bradycardia. Unless you are a professional athlete, low heart rate is a cause for concern – it means your heart is not able to pump blood effectively to all the organs and tissues that need it [6]. Your doctor will run tests if needed and will interpret your heart rate, taking into account your medical history, symptoms, and other test results. Symptoms of Low Resting Heart RateLow heart rate can cause the following symptoms [6]:
Causes of Low Resting Heart RateCauses shown below are commonly associated with a low resting heart rate. Work with your doctor or another health care professional to get an accurate diagnosis.
Ways To Increase Resting Heart RateApart from being a highly trained athlete, a slow heart rate is usually caused by an underlying issue. Work with your doctor or another healthcare practitioner to find and treat the cause. High Resting Heart RateYou have a high resting heart rate if your pulse is above 100 bpm. This is medically referred to as tachycardia [34]. In most cases, an elevated heart rate is due to exercising, an emotional reaction, or stress. However, it can also be a result of a serious underlying health issue [34]. Your doctor will interpret your resting heart rate, taking into account your medical history, symptoms, and other test results. Symptoms of High Resting Heart RateWhen your heart is beating fast it can fail to effectively pump blood to the rest of the body. As a result, your tissues may not get enough oxygen. This can result in [34, 35]:
Causes of High Resting Heart RateCauses shown below are commonly associated with a high resting heart rate. Work with your doctor or another health care professional to get an accurate diagnosis.
Health Effects of High Resting Heart Rate1) Heart Disease and Stroke RiskFaster heart rate is linked to a higher risk of developing hypertension (high blood pressure) [57]. In two meta-analyses, researchers found that a high resting heart rate was associated with an increased risk of heart disease, heart failure, stroke, and heart-disease-related mortality (risk of death) [74, 75]. 2) DiabetesElevated resting heart rate is related to sympathetic nervous activity (fight or flight response), which is linked to insulin resistance and increased insulin levels [76]. In a cross-sectional study of over 9k people, a high resting heart rate was associated with high glucose levels (pre-diabetes) [76]. In another study of 15k adults, higher resting heart rates were associated with diabetes and death due to diabetes [77]. These studies point to association, but can’t be used to differentiate between cause and effect. 3) MortalityIn various studies (2 meta-analyses and a prospective study), higher resting heart rates, especially older adults, were associated with a higher risk of dying (all-cause mortality) [78, 74, 79]. Ways to Decrease Resting Heart RateThe most important thing is to work with your doctor to find out what’s causing your high phosphate and to treat any underlying conditions! Discuss the additional lifestyle changes with your doctor. None of these strategies should ever be done in place of what your doctor recommends or prescribes!
How can I improve my resting heart rate?By doing these 4 things you can start to lower your resting heart rate and also help maintain a healthy heart:. Exercise more. When you take a brisk walk, swim, or bicycle, your heart beats faster during the activity and for a short time afterward. ... . Reduce stress. ... . Avoid tobacco products. ... . Lose weight if necessary.. Why is my resting heart rate so low?Causes of Low Heart Rate Problems
Other causes of low heart rate include an atrioventricular block, age, and certain conditions such as inflammation of the heart muscle, low thyroid function, electrolyte imbalance, obstructive sleep apnea, or heart attack due to coronary artery disease.
Is a resting heart rate of 50 good?The normal range is between 50 and 100 beats per minute. If your resting heart rate is above 100, it's called tachycardia; below 60, and it's called bradycardia. Increasingly, experts pin an ideal resting heart rate at between 50 to 70 beats per minute.
What is a dangerously low heart rate when sleeping?A resting heart rate that is too low (less than 50 beats per minute), or one that is 100 or higher, could be a sign of trouble and should prompt a call to your doctor.
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