Your heart is like the engine of your body. It works 24/7—pumping blood, carrying oxygen, and keeping every cell alive. One of the simplest ways to check how your heart is doing is by measuring your heart rate—also called your pulse.

In most cases, your heart rate adjusts naturally based on your activity, emotions, and even temperature. But sometimes, changes in your heart rate can be a warning sign that something is wrong.

What is a Normal Heart Rate?

For most healthy adults, a normal resting heart rate is between 60 to 100 beats per minute (bpm).

• Athletes and very fit people may have a resting heart rate as low as 40–60 bpm—and that’s completely okay for them.
• Children and infants usually have faster heart rates than adults.

Your heart rate can naturally go up during:

• Exercise or physical activity
• Stress or anxiety
• Fever or illness
• After drinking coffee or energy drinks

It can go down during:

• Sleep or deep relaxation
• Meditation or yoga
• If you take certain medications like beta-blockers

So a single fast or slow heartbeat isn’t always a reason to panic. But if your heart rate changes suddenly, without a clear reason, or comes with other symptoms, it’s time to pay attention.

When Should You Worry About Your Heart Rate?

Let’s look at some warning signs—both for fast and slow heart rates.

When Your Heart Rate is Too Fast (Tachycardia)

If your resting heart rate is consistently over 100 bpm, that’s called tachycardia.

It may feel like:

• Your heart is racing, even when you’re sitting still
• A strong or pounding sensation in your chest
• Lightheadedness or shortness of breath
• Fatigue or feeling tired too easily
• Chest pain in severe cases

Possible Causes:

• Dehydration
• Fever or infection
• Anxiety or panic attacks
• Anaemia (low red blood cell count)
• Overactive thyroid
• Heart rhythm disorders (like atrial fibrillation)
• Reaction to medication or stimulants (like caffeine)

 When to worry:
If your heart is racing and you also feel faint, dizzy, confused, or have chest pain—seek medical help immediately.

When Your Heart Rate is Too Slow (Bradycardia)

If your heart rate drops below 60 bpm while awake and you’re not an athlete, it might be bradycardia.

You may feel:

• Dizziness
• Fainting or near-fainting
• Fatigue
• Shortness of breath
• Trouble concentrating

Possible Causes:

• Aging
• Heart disease
• Sleep apnea
• Certain medications (like beta-blockers or sedatives).
• Thyroid problems

When to worry:
If your slow heart rate is making you feel weak, dizzy, or causing you to faint, it’s important to get checked by a doctor.

Other Heart Rate Warning Signs to Watch Out For

Even if your heart rate seems “normal” in number, how you feel matters too. Pay attention to these signs:

Irregular heartbeat (Palpitations)

If your heart feels like it’s skipping a beat, fluttering, or beating unevenly—it could be a sign of an arrhythmia (abnormal rhythm).

Common causes: stress, caffeine, alcohol, or sometimes a heart condition.

If this happens regularly or lasts more than a few minutes—get checked.

Sudden, unexplained changes

If your heart rate suddenly jumps or drops without a clear reason (like exercise or stress), your body may be trying to tell you something’s wrong.

For example:

• A heart rate of 120 bpm while sitting still
• A drop to below 50 bpm while awake, with dizziness
  These could be red flags.

Chest pain, pressure, or tightness

If you have chest discomfort along with changes in heart rate, it’s urgent. It might be a sign of a heart attack, especially if it’s combined with:

• Sweating
• Nausea
• Pain in the arm, neck, or jaw
• Shortness of breath

Call emergency services immediately.

How to Check Your Heart Rate at Home

You don’t need a fancy device to check your heart rate. Here’s a simple way:

1. Sit calmly for 5 minutes.
2. Place two fingers on your wrist or neck to feel your pulse.
3. Count the beats for 30 seconds.
4. Multiply by 2 = your heart rate per minute.

You can also use:

• Fitness trackers
• Smartwatches
• Pulse oximeters
• Mobile apps (but they vary in accuracy)

What to Do If You Notice a Problem

If your heart rate is off once in a while, and you feel okay otherwise, it might not be serious. But if you notice it often, or you feel unwell, here’s what to do:

1. Stay Calm

Panic can make your heart race more. Sit or lie down. Take slow, deep breaths.

2. Hydrate

Dehydration can cause a fast heartbeat. Drink water unless your doctor has told you to limit fluids.

3. Avoid triggers

Cut back on:

• Caffeine
• Alcohol
• Smoking
• Stress (try breathing exercises, meditation)

 4. Track your symptoms

Keep a log:

• When it happens
• How fast/slow your pulse is
• How you felt
• What were you doing at the time

This helps your doctor identify patterns.

5. Get a check-up

If anything feels off or keeps happening, don’t ignore it. Visit a doctor or cardiologist for a proper evaluation. They may suggest:

• ECG (electrocardiogram)
• Blood tests
• Holter monitor
• Stress test

When to Seek Emergency Help

Call for medical help immediately if you experience:

• Chest pain or tightness
• Heart rate over 130 bpm at rest
• Heart rate under 40 bpm and feeling faint
• Severe dizziness, confusion, or fainting
• Difficulty breathing

It’s always better to be safe.

Takeaway:

Your heart works hard every second of the day. Small changes in heart rate are usually normal—but knowing the warning signs can save your life.

To keep your heart healthy:

• Eat well
• Exercise regularly
• Sleep enough
• Avoid smoking
• Manage stress
• Get regular health checkups

And remember—listen to your body. If something doesn’t feel right, don’t ignore it.