One of the best times to find your resting heart rate is before you even get out of bed in the morning. Right after a good night’s sleep is when your heart rate will be the most rested. If you forget to measure your heart rate first thing in the morning, you can do it later in the day. Just make sure that you have been sitting calmly for several minutes and not exerting yourself physically.
Find a quiet place to sit where you will not be distracted. If you find yourself unable to concentrate, ask a friend to keep track of time for you.
Count the number of beats in 15 seconds. Multiply that number by 4 and you have your resting heart rate. You can also take your pulse on your wrist. Take two fingers and place them on your radial artery. This is located on the thumb side of your wrist, between the bone and the tendon.
Athletes generally have a lower resting heart rate. If you are a competitive athlete, your resting heart rate may be only 40-60 beats per minute.
If your heart rate is consistently more than 100 beats per minute, consult your doctor to see if it is indicative of an underlying problem. You should also consult your doctor if your pulse is lower than 60 beats per minute and you are not an athlete.
People between 20-30 years of age have a target heart rate of 100-170 beats per minute. 30-35 year olds should aim for 95-162 beats per minute. People who are between 40-50 years of age will have target heart rates of 88-145 beats per minute. If you are 60 or above, your target heart rate will generally be between 75-128 beats per minute. Remember that these numbers are general. Ask your doctor if he has a specific recommendation for you.
The best exercise programs combine cardio activity and strength training. For example, you could combine swimming with a routine that uses light weights. Try a new sport. Sports are a great way to combine exercise with socialization. Join the work softball team or take tennis lessons.
Whole grains have been shown to help keep your heart healthy. Avoid smoking.
