The heart is probably the most important organ in your body. You must remain in very good health. The latter is easy to control at home, without special equipment.
he has one heart Good health is absolutely vital. Heart problems cause many deaths each year. If some cardiac constants are better in the hands of professionals, others can be easily observed at home. It is important to have a regular check-up, but more regularly you can assess the health of your heart on your own, without any special device. Here are some solutions to do this.
Ladder test
Do you breathe when climbing stairs? You can evaluate the correctness your heart Climbing stairs. “If it takes you more than a minute and a half to climb four flights of stairs, your health may be a problem,” says Dr. Jesús Petero, study author and cardiologist in Spain.
Rather, this exercise reflects your physical ability, but being in good physical shape is often synonymous with good heart health. So the stairs test remains indicative. others are more in-depth.
Check his heart rate
Heart rate is a primary measure of your heart rate. It is easy to take without equipment and provides helpful pointers. Naturally, your heart rate changes throughout the day, depending on what you’re doing. During a period of stress or physical exertion, for example, the frequency is higher. However, when you are at rest, it is weaker.
You can, at home, measure your resting heart rate and, conversely, measure your maximum heart rate.
Resting heart rate
It is taken when you are relaxed and at rest. Depending on the individual, “low” or “normal” frequency varies greatly. For adults, the rate is between 60 and 100 beats per minute. And the older we get, the higher the frequency at rest.
maximum heart rate
Your maximum heart rate is measured during exercise. To get your maximum heart rate, all you need to do on paper is subtract your age from 220. Obviously, this is just an indicator. During moderate-intensity physical exertion, you should be between 65-75% of your maximum exercise repetitions. At high density, between 75 and 95%.
This maximum frequency is directly related to your body’s aerobic capacity. What is being practiced and maintained on a daily basis through meticulous exercise.
How to measure your heart rate at home
You can measure your pulse in different parts of the body. The radial artery on your wrist remains one of the easiest to access. Place your index and middle fingers on the inside of your opposite wrist, and count the number of beats you feel in 15 seconds. Multiply this number by 4 to get the number of beats per minute. Start counting to the beat, this is zero.
It is best to measure your resting heart rate in the morning, immediately after waking up, while still in bed.
To measure during exercise, you should pause your effort to take your pulse. You can also use a file smart watch Or an activity tracker, if you have one.
Learn the signs of heart disease
Many people with cardiovascular problems are not diagnosed until it is too late. Here are some common symptoms of Heart attackheart disease and other urgent cardiovascular problems: chest pain, shortness of breath, swelling of the hands, legs, ankles or feet, back or chest pain, heart palpitations, irregular heartbeats, dizziness, lightheadedness, numbness in the legs or Arms, fatigue during any physical activity, heartburn, nausea, vomiting, fainting.
