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How to Maintain a Healthy Heart Rate in the Golden Years

Heart rate refers to the number of times the heart beats per minute, and it can have a major impact on cardiovascular health. When a senior’s heart rate fluctuates too much, it increases the risk of heart attacks, nerve damage, chronic fatigue, and high blood pressure.

Seniors can face a variety of challenges as they age, many of which can be mitigated with the help of professional in-home caregivers who provide high-quality in-home senior care. North Coast families trust in Home Care Assistance to help their elderly loved ones age in place safely and comfortably. Here are a few ways seniors can maintain their heart rate.

Learn the Target Heart Rate Numbers

Until seniors know their current heart rate and target numbers, it will be impossible to track their progress. As a general rule, seniors should have a resting heart rate between 60 and 100 beats per minutes. During moderate exercise, their heart rate may increase to 135 beats per minute. A heart rate over 140 beats per minute can be dangerous for seniors over the age of 65. These numbers are only a general guideline, and seniors should speak with their doctors about the ideal heart rate.

Exercise More

Exercising for at least 120 minutes a week is one of the most effective ways to maintain a healthy heart rate past the age of 65. By exercising daily, seniors can increase their maximum heart rate and reduce their resting heart rate. Within a short time, this can lower their risk of cardiovascular disease, strokes, and other health conditions. Seniors should focus on low-impact exercises that gently raise their heart rate for 20 or 30 minutes at a time.

Reduce Stress Levels

Under conditions of stress, cortisol and adrenaline pump through the veins and the body tries to send more blood to the muscles. While this response is often beneficial in dangerous situations, it can be unhealthy when stress levels remain elevated for too long. Some activities that help relieve stress include engaging in art therapy, keeping a journal, meditating, caring for a pet, and socialising.

For families living in North Coast, NSW, respite care can be a wonderful solution when their ageing loved ones need companionship and socialisation a few hours a week or just need minor assistance with daily household tasks. At Home Care Assistance, we thrive on helping seniors maintain their independence while living in the comfort of home.

Quit Tobacco Products

Smoking cigarettes and chewing tobacco products can have an impact on cardiovascular health. Long-term tobacco users have higher resting heart rates and a much greater risk of strokes. Seniors who are having difficulty quitting cigarettes should ask friends and family members not to smoke in front of them because it could trigger their cravings.

Stay within a Healthy Weight Range

When discussing heart rate with their doctors, seniors should also talk about weight management. Being overweight can increase the heart rate due to the extra pressure on the arteries and veins. Exercising regularly, eating healthy foods, and losing weight can slowly bring the heart rate down and increase cardiovascular health.

For many seniors in North Coast, NSW, live-in care is an essential component of ageing in place safely and comfortably. However, it’s important for them to have caregivers they can trust and rely on. At Home Care Assistance, we extensively screen all of our live-in and 24-hour caregivers and only hire those who have experience in the senior home care industry. Our strict requirements ensure seniors can remain in the comfort of home with a reduced risk of injury or serious illness. To create a customised care plan for your elderly loved one, talk to one of our professional Care Managers at 1300 LIVE-IN or (02) 6646 3527 today.