Heart rate: What your pulse really tells you

Your heart rate is an easy health sign you can check anywhere. Resting heart rate, exercise pulse, and irregular beats each mean different things. Knowing normal numbers and when to act helps you avoid panic and get care fast.

What’s normal? For most adults a resting heart rate between 60 and 100 beats per minute (bpm) is normal. Athletes or very fit people often sit between 40 and 60 bpm. Kids have higher rates. If your resting pulse is consistently below 50 or above 100, tell a doctor.

How to check it: sit quietly for five minutes, use your index and middle finger on your wrist or neck, count beats for 15 seconds and multiply by four. Smartphone apps and smartwatches can help, but learn manual checking so you’re not helpless when tech fails.

Target zones and exercise

During cardio you aim for a heart rate zone based on age and fitness. A quick rule: 220 minus your age gives estimated max heart rate. Moderate intensity is about 50–70% of that, vigorous is 70–85%. You don’t need exact math — watch breathing and effort instead.

When to worry

Fast heart rate (tachycardia), very slow (bradycardia), or irregular beats like skipped beats can point to issues. Short fast episodes that end quickly are often harmless, especially with caffeine or stress. But if you feel chest pain, fainting, sudden weakness, or breathlessness with an odd pulse, seek urgent care.

Medications and conditions that change heart rate include fever, anemia, thyroid problems, dehydration, or drugs like stimulants and some asthma medicines. Beta blockers such as propranolol (Inderal) slow rate — that’s useful for some heart issues and anxiety. Always check with your provider before changing meds.

Simple steps to improve resting heart rate: sleep more, cut excess caffeine and alcohol, lose extra weight, add regular cardio and strength work, and manage stress with breath work or short walks. Small changes often lower your resting pulse within weeks.

Tracking: note time of day, activity, and how you feel. Spot patterns — a high pulse at rest after sleep can point to infection or poor sleep, while a sudden jump during use of amphetamines or high fever is different. Share records with your clinician for smarter advice.

Tests your doctor may use include ECG, Holter monitor (24–48 hours), stress test, blood tests for thyroid and electrolytes, and echo for structural checks. These pinpoint causes and guide treatment, from lifestyle fixes to meds or procedures.

If you want tools, use a basic blood pressure monitor with pulse readout or a chest strap for accurate exercise numbers. Smartwatch numbers are fine for trends but not a final diagnosis. If in doubt, trust symptoms over numbers and ask a clinician.

Want a quick check guide? Measure your pulse in the morning, after a brisk five-minute walk, and after a full day. Write down three numbers for a fuller picture. Use our articles on Inderal, beta blockers, and exercise-safe tips at Canadapharmacy24h.com to learn more and talk to your health provider when you need help.