Have You Checked Your Heart Rate? What It Tells You About Your Health

picture of chalk and heart

So, you’ve got your weight, blood pressure, cholesterol, and blood glucose levels on your health checklist. But wait, there’s one more number that’s worth its weight in gold when it comes to your well-being: your heart rate! Let’s dive into the world of heartbeats and see what it’s all about.

Your heart rate can be like that one friend who’s hard to read. Is it too fast? Too slow? Just right? According to Michael LaMonte, a research professor of epidemiology and environmental health, your heart rate can be a telltale sign of your heart’s condition. But don’t be too quick to judge because it can also be influenced by factors like weather (yes, even the cold can mess with it).

Now, you’re probably wondering what’s the Goldilocks zone for your heart rate. Well, the American Heart Association says that anything between 60 and 100 beats per minute at rest is considered normal. But here’s the kicker: the lower, the better. A lower heart rate means your heart muscles are like superstar athletes – they don’t have to break a sweat to keep things ticking.

Cardiologist Nieca Goldberg goes even further and suggests that a normal heart rate falls between 45 and 85 beats per minute. She’s all about those chilled-out heart rates. If you’re sitting around doing nada, and your heart rate is hovering at 100 beats per minute, it’s time to raise an eyebrow.

On the flip side, if you’re a fitness freak, don’t freak out if your resting heart rate is as low as 45 bpm. Lance Armstrong reportedly had a resting heart rate of around 32 bpm, and he’s no slouch when it comes to sports.

Now, let’s get into the nitty-gritty. What does it mean if your heart rate is either too fast or too slow?

Nurse holding tablet with heart figure for cardiology diagnosis, showing cardiovascular issues to disabled patient at facility. Retired man sitting in wheelchair looking at blood vessel

When It’s Too Fast:

If you’re not winning gold medals in the Olympics, your doctor might want to figure out why your heart rate is revving up like a sports car. There are some medical culprits behind a high heart rate:

1. Thyroid Disease: When your body goes into turbo mode and produces too much thyroid hormone (hello, hyperthyroidism), your heart pumps harder and faster. It’s like putting the pedal to the metal.

2. Anemia: As you age, your risk of anemia creeps up. This condition, caused by low blood iron, makes your heart work overtime to transport oxygen. It’s like your heart’s running a marathon just to get you through the day.

3. Atrial Fibrillation: As the years roll by, you might find yourself in the company of atrial fibrillation (A-fib). It’s a condition where your heart’s upper chambers throw a wild party, causing an irregular and rapid heart rhythm. You’ll feel like your heart is tap dancing to its own beat.

4. Certain OTC Drugs: That trusty over-the-counter medication with pseudoephedrine (think Sudafed) can give your heart rate a little kick. Don’t worry; it’s usually just a temporary side effect.

Target Heart Rate Chart

AgeTarget ZoneMaximum
45 years88-149 bpm175 bpm
50 years85-145 bpm170 bpm
55 years83-140 bpm165 bpm
60 years80-136 bpm160 bpm
65 years78-132 bpm155 bpm
70 years75-128 bpm150 bpm

Now, when it’s too slow, your heart might be taking a leisurely stroll when it should be running a marathon. This condition, known as bradycardia, can creep up as you age. It’s like the electrical wiring in your heart’s conduction system decided to take a break. Sometimes, it can happen due to hypothyroidism or certain blood pressure medications.

If your heart rate is in the slow or fast lane, your doc will want to do some detective work. They’ll start with an electrocardiogram (EKG) to check your heart’s electrical signals. After that, they might throw in an echocardiogram, which is like a heart ultrasound. If all else fails, they’ll have you wear a 24-hour heart monitor. The heart rate investigation is on!

Now, let’s talk about those nifty fitness trackers like Apple watches, Fitbits, and Google Pixel watches. They can give you a heads-up if your heart rate is doing the cha-cha when it should be doing the waltz. But here’s the deal: while they’re fairly accurate (about 95% for the Apple Watch 3 and 91% for the Fitbit Charge 2), don’t go bananas over the data.

Romantic husband and wife showing heart gesture by hands, old age tenderness

Joyce Oen-Hsiao, a cardiologist, says it’s okay to keep an eye on your heart rate, especially if you have conditions like atrial fibrillation. But don’t become a heart rate detective 24/7. Some variation is normal, and your heart rate can chill while you sleep. If your tracker starts singing a weird tune, share it with your doctor. They can hook you up with a cardiac monitor for a deeper dive into your heart’s adventures.

Now, when you’re hitting the gym, your heart rate becomes your workout BFF. Goldberg spills the beans and says you should aim for 80 to 85% of your maximum heart rate during your sweat sessions. If it’s an intense workout, the American Heart Association recommends 70 to 85% of your maximum heart rate for your age.

And when you’re not breaking a sweat, here are some heart-healthy tips:

1. Watch the Caffeine and Nicotine: These two can rev up your heart rate, so don’t go overboard. A cup of joe is cool, but if you’re already in the fast lane, talk to your doc.

2. Hydrate: Dehydration thickens your blood, making your heart work harder. Guzzle that H2O and go easy on the alcohol.

3. Keep Tabs on Your Heart: If you don’t have a fancy fitness tracker, you can check your pulse by placing your first two fingers on your wrist’s pulse point. Count for 30 seconds, then double it. Voilà, your bpm!

So, there you have it! Your heart rate is like your body’s DJ, setting the tempo for your health. It might not be as straightforward as your weight or cholesterol, but it’s a rhythm worth dancing to. Just remember, if your heart rate ever does the cha-cha when it should be doing the waltz, let your doctor lead the way.