I love the small steps I can take in life to improve myself or decrease risks of ill health and injury. Let me rephrase that: I love them only when they are small. The smaller, the better. Teeny, best. This does not mean that I don’t attempt more significant changes, but success with the more substantial goals is certainly not assured. They are much more likely to fall under the category of ‘people don’t change.’ In my post Yay or Nay? Should We Abandon New Year’s Resolutions, I mentioned that I had made no resolutions, but went on to explain some successful approaches to this once-a-year ritual of dilemma. There is a time and season for everything – including change! Suggestions are abundant and I admit I am joining the herd, adding to the hundreds of health recommendations. In my defense, I feel that mine is a small, easy, quick and helpful resolution. Or you could consider it just a new tiny habit if the idea of resolutions is abhorrent to you.
Possibly, you already have this ‘habit.’ I rather doubt it. Not necessarily because you are unaware of it, but because if you are like me, even if you already know you should do something, it doesn’t mean you are following through. To quote an old mentor of mine “knowing the way is not going the way.” But, back to the subject.
The action? Checking your RESTING heart rate daily. The best thing about this is that it is done without getting out of bed. I read that as a great excuse for lounging a few more moments in the sack. Although it actually only takes 10 seconds, I was adding time at the front and back end only to extend the goofing-off time.
Why do this?
If your health care provider hasn’t already insisted on you taking your own pulse, I suspect you will encourage yourself after realizing the payback. Like many people, one of my greatest fears is a stroke. But I realize that tracking my own resting pulse can protect me from both heart attack (the #1 killer of women) and stroke. THAT, along with the extra 10 seconds in bed, is clear motivation.
How to do this?
- Before arising, find your pulse, either at your wrist or throat. *
- Count beats for 10 seconds.
- Multiply resulting number by 6 to get your resting pulse. ( # x 6 = pulse )
Some people wish to take the pulse for a full minute and not multiply. Ooooh. More time in bed and no math. That’s enticing. Regrettably, it can be more difficult to keep your count and attention when selecting this approach.
What to Look for?
An average resting heart rate for adults is between 60-80 beats/minute. [The American Heart Association may list 60-100, but lower is better. Very active people will record a resting pulse lower than others.] If your result is higher than the 80 mark – or keeps rising consistently over the weeks (or months) there could be a problem. If none of your own efforts bring a high rate down regularly, a doctor’s appointment is probably in order.
For a woman, a resting rate above 90 beats/min is equated with 3 x greater risk of dying of heart disease than with a normal rate. Since women tend to show different (and perhaps more subtle) signs of heart disease than men, this is a vital tool.
Regarding uncontrolled resting rates, a new study in 2014 (and some previous studies with relatively similar results, such as a 2007 study) showed that your resting pulse is quite revealing.
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With a resting-pulse rise of 10 beats / month –
your risk of heart attack or other cardiac disease increases by 16%,
mortality by 10%.
If by any chance you would like (or need) further encouragement beyond the intrinsic benefits above, revisit Rewards and Resolutions. There you will find a list of all sorts of personal rewards for small successes in life. In the case of resting heart rate, if you manage to take your pulse 4-5 x /week, I think you are still to be congratulated. Additionally, the results, averaged out over the weeks, should still give you reasonably good data.
Start out with a goal of 4 months and that might help establish a habit. Without concerning changes and with good pulse rate, you could even take a month off before starting evaluating again. Ah, but don’t forget that would mean 10 seconds less lounging in the morning.
—
* Finding your pulse
It’s easy to find your pulse in either location. If you have never taken your own pulse, practice now. When found, you press very gently to feel solid pulsing.
At the wrist, place your index and middle fingers over the opposite wrist (right below the thumb).
At the throat, place index and middle fingers at soft portion of throat about 2” down from the jaw bone and 1” from the midline cartilage. If found, this pulse can sometimes seem stronger.
Picture credits: Pulse at neck by BruceBlaus licensed under CC BY-SA 4.0; Pulse at wrist by BruceBlaus is licensed under CC BY-SA 4.0; Title pic Ava7.com
