By Patricia Wall – The Club at Woodbridge
Now that we’ve covered the basics of normal vs. concerning heart rates, it’s time to learn how to monitor your heart rate effectively and adopt lifestyle habits that support heart health.
How to Monitor Your Heart Rate
Manual Method: You can check your pulse by placing your index and middle fingers on your wrist or neck and counting the beats for 60 seconds.
Fitness Trackers and Smartwatches: These devices provide continuous heart rate monitoring and can alert you to significant changes.
Heart Rate Monitors: Chest strap monitors offer precise readings, especially useful during exercise.
Understanding Your Heart Rate Zones
- Resting Heart Rate: Track your resting heart rate daily to establish a baseline. An unusually high resting heart rate could indicate stress, overtraining, or illness.
- Target Heart Rate Zones: Aim for 50-85% of your maximum heart rate during exercise. Use the formula (220 – your age) to calculate your maximum heart rate.
- Recovery Heart Rate: Measure your heart rate immediately after exercise and again after a minute. A significant drop suggests good cardiovascular fitness.
Lifestyle Tips for Maintaining a Healthy Heart
- Regular Exercise: Engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week. Include cardiovascular, strength, and flexibility training.
- Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce intake of processed foods, sugar, and salt.
- Stress Management: Practice mindfulness, meditation, yoga, or other stress-reducing activities to keep your heart rate in check.
- Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and heart function.
- Regular Check-ups: Visit your healthcare provider for regular heart health screenings and follow their advice for maintaining a healthy heart.
Monitoring your heart rate and adopting a heart-healthy lifestyle are key to preventing heart disease and other cardiovascular issues. In our final part, we’ll explore the role of heart health supplements and what you need to know before adding them to your routine.