Nowadays, more and more people are becoming health conscious. Everywhere, you can see a lot of people working out in gyms, in parks, and at home.
Need some motivation to push you toward joining their ranks and taking up exercise yourself? When you exercise, the most common benefit you can get is an improvement of your pulse rate and blood pressure. Let’s talk about why this particular benefit is so important to your overall health.
Normal Pulse Rate
The ideal pulse rate is between 60 and 100 beats per minute. There is no need for any special equipment or devices to know your pulse rate. You can measure your own pulse rate by counting the beats of your heart when you touch or press several parts of your body such as your wrists, the side of your neck, top of the foot, and inside your elbow.
If your pulse rate is below 60, it doesn’t mean your health is problematic. It could be that you are taking certain medications. In fact, active people such as athletes and people who regularly exercise usually have a pulse rate as low as 40.
If your resting pulse rate goes beyond 100, it’s not necessarily a cause for concern either. However, if your pulse rate is more than 100, it is possible that you may be suffering from high blood pressure.
Why Is It Important to Achieve an Ideal Pulse Rate?
Since active healthy people usually have lower pulse rates, lower resting pulse rates are generally considered healthier. Luckily, you don’t have to start participating in frequent high intensity exercise in order to lower your pulse rate. In fact, people who regularly do brisk walking and those who jog frequently can have the same resting pulse rate and enjoy the same level of health.
It is important to try to lower your pulse rate because a low pulse rate means your heart does not need to pump very often, and this is a good signal that your heart is not stressed. On the other hand, a high pulse rate means your heart works harder and is therefore stressed. Less active people are likely to develop high blood pressure because their heart will have to pump more often.
If your pulse rate is low, your blood circulation is good and oxygen supply is optimum. Moreover, your nutrient supply is well distributed throughout your body. Meanwhile, heart diseases such as atherosclerosis is common for people with a high resting pulse rate.
Is It Possible for Less Active People to Have a Low Pulse Rate?
Having a low pulse rate is not exclusive for active people only. Even less active people can have a good pulse rate if they live a healthy lifestyle. This can be achieved by:
- Avoiding smoking and alcohol
- Eating fruit and vegetables
- Taking enough rest
- Having a balanced lifestyle
Pulse Rate and Blood Pressure
People who are obese usually have high blood pressure. However, they don’t necessarily have a high pulse rate. As a matter of fact, some obese people usually have around 80 beats per minute. It doesn’t follow that high blood pressure means a high pulse rate. However, high pulse rate is more likely a hint for high blood pressure.
What Causes High Blood Pressure?
High blood pressure brings a lot of health problems and complications. This is the result of many factors such as:
- Poor diet
- Less physical activity
Some people may have inherited this condition. If your parents or grandparents have a history of high blood pressure, it is likely that you develop the same condition at a certain age.
What Is the Ideal Exercise to Improve Pulse Rate and Blood Pressure?
Not all types of exercise are good for all people. Every person has different conditions. Some people benefit from a heavy workout. Others suffer from it. To know what exercise is ideal for your condition, it is still best to get some advice from your physician.
Nonetheless, brisk walking is the most recommended exercise for all people. It is also the simplest and cheapest way to improve your pulse rate and blood pressure. Spend at least 30 minutes of walking daily for the best results. It doesn’t matter how you walk. What is important is that you are sweating during or after walking. The best time to do it is in the morning when the sun has just begun to rise.
On the other hand, swimming is another type of exercise that is highly recommended for people with joint problems. Although walking does not actually harm a joint, it may be a problem for those with severe cases, especially with arthritis. This is why a light to moderate swimming activity is needed to improve pulse rate and blood pressure.
Jogging is also good. Although brisk walking may achieve the same pulse rate that jogging can, jogging is still one of the quickest ways to lower blood pressure. In addition, jogging is another effective method to detoxify our body as it stimulates sweating in which toxins are released and expelled.
Regardless of which exercise you choose, exercise in general releases endorphins to the brain which make you feel good – and therefore, want to do more exercise!
Normal Blood Pressure
The normal blood pressure is less than 120/80 mm Hg. You may have high blood pressure from time to time because of some changes in posture, level of stress, diet, and physical activity. This is normal. But if you consistently have a high blood pressure, your health may be problematic. This is the reason why you need to check your blood pressure regularly.
Being healthy is not just a matter of eating healthy food and doing proper exercise. It also entails monitoring and controlling your pulse rate and blood pressure. Think of these measurements like a gauge that should always guide you toward optimum health. A car without a gauge is more likely to overheat unknowingly. The same is true with the human body. If you are not aware of your pulse rate and blood pressure ahead of time, you will only find out in the hospital afterward. Take control of your health by monitoring and improving your pulse rate and blood pressure!