By Claire Antczak, Center for Healthy Lifestyles
Every second, your body is working hard to pump blood in and out of your heart to keep you alive and healthy; but for most of the day, your heartbeat goes unnoticed. Rarely do people stop and take the time to check their pulse unless they are exercising or at the doctor’s office. But your pulse can tell you a lot more than you think, if you take the time to listen to it.
There are multiple places where you can feel your pulse strong enough to count the beat. The two most common arteries to use are the carotid (on either side of your windpipe on your neck), and radial (on the inside of your wrist). Gently place your index and middle finger over the artery so you can feel the pulse. Do not use your thumb, because it has a strong pulse of its own. Count the pulse for 10 seconds, and then multiply that number by six.
Once you are familiar with the process of taking your pulse, you can regularly and quickly check it to help you become more in tune with your body and health. Here are five things your pulse can tell you:
1. Your resting heart rate can be used as a base line number. It is best figured by taking your pulse right when you wake up or after lying down and relaxing, because your resting heart rate is the least amount of blood your heart needs to pump to your body. Generally, a resting heart rate between 60-100 beats per minute is normal. This number could be lower for very active athletes as their heart muscle is in good shape. Medication or health issues could also alter someone’s individual resting heart rate. If your resting heart rate is in question, consult your doctor about potential health risks, and how to improve your heart efficiency.
2. It is important to be aware of your target heart rate zone to make sure you are working out hard enough to be effective, but not so hard you put extra strain on your body and heart. Knowing how fast your heart is beating during physical activity can help gauge the intensity. Figuring out your target heart rate zone is simple. You can determine your maximum heart rate by subtracting your age from 220. Then multiply that number by .50 and .85 to get a healthy target range. For example, if you are 45 years old, then your maximum heart rate is 175. Fifty percent of your maximum heart rate is 88 beats per minute, and 85 percent of your maximum heart rate is 149 beats per minute. You would want to keep your heart rate between 88-149 beats per minute when exercising. Next time you work out, take a few seconds to check your heart rate and make sure you fall within your target heart rate zone.
3. One way to use your pulse to help determine your physical fitness level is to know your heart rate recovery time after exercise. An indicator of health is having your heart rate quickly lower back to a normal beat after intense exercise. A healthier heart will recover faster than an unhealthy heart or one unaccustomed to physical activity. Before you stop exercising, check your pulse. Then a minute or two after you have stopped the intense workout (i.e. during a light cool down), check it again. Research shows a healthy heart slows by at least 12-15 beats in the first minute or two of recovery. Consult with your doctor if you are worried about your recovery time.
4. Your pulse is a useful indicator of factors outside of exercise as well. It can help you know if you are stressed, or have consumed too much caffeine. These, and other factors, can increase your pulse as well as cause palpitations, when your heart beats irregularly. Knowing your resting heart rate can give you a base point if your pulse is higher due to physical activity or to other outside factors. However, if your increased heart rate is new or accompanied by other symptoms, such as breathing problems, contact your doctor.
5. Your pulse can help you realize you are dehydrated. Dehydration makes it harder for your heart to pump blood through your body. This can increase your pulse, along with a myriad of other negative side effects. Drinking plenty of water on a daily basis will not only help your heart, but the rest of your body as well.
Learn to utilize the resource of your pulse and become better at listening to your body. Consult your doctor with questions about any irregularities you find with your heart rate.
To learn how to increase your physical activity in a safe and healthy way, contact the Center for Healthy Lifestyles at OSF St. Joseph Medical Center by calling 309-661-5151.
Photo credits: PeopleImages/iStock, Christopher Futcher/iStock