In this weeks article and next week I will discuss two issues, which I feel if you take action upon to change, will increase your longevity. As I’ve recommended in the past, small gradual change is much easier than large, rapid change, not only to implement but also on your body.
The first subject I will discuss is your resting heart rate. This, in and of itself, can be a relatively accurate indicator of your overall longevity. It is determined by taking your pulse rate first thing in the morning, before you even get out of bed. You can do this by placing your finger over the side of your neck where the carotid artery is located. You will feel a slight pulsation. By counting the number of pulsations in fifteen seconds and multiplying that number by four, you can determine your resting heart rate. The importance of resting heart rate has been demonstrated in numerous research articles. A resting heart rate of 65 beats per minute or lower is what we are looking for. This indicates that you have a significantly reduced likelihood of having a cardiovascular event in the near future. While higher resting heart rates can be associated with not only high blood pressure, which in and of itself can damage blood vessels, but also heart attacks themselves. A male with a resting heart rate greater than 75 beats per minute is three times more likely to die from a heart attack than individuals with lower resting heart rates. If your resting heart rate rises to 80 beats per minute or above, your likelihood of having a heart attack quadruples. The frustrating thing is knowing there is a problem and not knowing how to fix it.
So, let’s discuss some of the methods used to decrease your resting heart rate and assist in reducing your blood pressure and potential of having a heart attack. The most reliable technique to decrease your resting heart rate is walking. You can also incorporate bicycling, or if you are so inclined, jogging. The way to increase your resting heart rate is to increase the speed with which you are walking for a short duration. The increase should be done at least twice a week. By that I mean, walk as rapidly as you can comfortably for a short distance until you start to fatigue, then reduce your walk to a normal gait. Do this procedure again once you feel comfortable. Once again, only increase your walking rate until you become fatigued, then reduce your walking rate once again. By doing this, you will gently strengthen your cardiovascular system and over a period of time will ultimately reduce your resting heart rate.
As with all recommendations I make in my articles, I ask that you check with your health care professional before attempting any of these procedures. The information I give to you is for your own edification and to be discussed in detail with your health care provider. Certainly, if you have significantly high risk of cardiovascular problems, I would not recommend that you initiate this procedure.
So, if you’re not walking, speak with your health care provider about beginning a walking program. If your resting heart rate is elevated beyond the levels mentioned in this article, discuss this also, as well as the procedures I’ve outlined with your health care provider in order to assist you in reducing your resting heart rate to a less severe level. Don’t forget to visit our website at www.upchiropractic.com.