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Journalism of Courage
Preventive healthcare starts with monitoring your health at home and not just getting your first set of tests done on the advice of a doctor. As such, neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad believes that while a doctor’s assessment and multiple investigations to evaluate the status of our health is crucial, a few clinical assessment tools can be done at home. “It can provide vital clues about the status of your health,” he said in a post on X, formerly Twitter.
Resting heart rate: Heart rate can be measured by a smartwatch. With little training, one can count the pulse rate at the wrist too. The normal resting heart rate (RHR) is between 60-100 beats per minute. The lower the RHR, the better it is. Measure your RHR regularly, aiming for a lower rate within the normal range (60-100 bpm). Consistent high RHR may signal underlying health issues, said Dr Manjusha Agarwal, senior consultant, internal medicine, Global Hospitals parel Mumbai.
“As per research, the risk of mortality in healthy men increased by 16 per cent with each 10bpm increase in RHR. Specifically, it was observed that men who had an RHR between 71 and 80 bpm were 51 per cent more likely to die than men with an RHR of 50 bpm or less. It was also observed that men with RHR between 81 and 90 bpm were twice as likely to die as those with 50 bpm,” said Dr Kumar.
Blood Pressure (BP): BP can be easily measured by digital BP machines. Ideal BP is between 90/60 and 120/80 mmHg. “Those with BP> 140/90 mmHg are considered to have high BP, and those with BP< 90/60 mmHg are considered to have low BP. High BP is a major risk factor for heart attack and stroke,” said Dr Kumar. Agreed Dr Agarwal and mentioned that high or low BP can indicate cardiovascular risks.
Heart rate during exercise: Heart rate (HR) during exercise can be measured by a watch or chest strap. “Target heart rate during moderate intensity activities should be about 50-70 per cent of maximum heart rate, while during vigorous physical activity it should be about 70-85 per cent of maximum. Maximum HR is 220 minus your age. Higher HR during exercise indicates a poorer cardiorespiratory fitness,” said Dr Kumar.
Heart rate recovery: Heart rate recovery (HRR) refers to reduction of HR after stopping exercising. In the first one minute, heart rate should reduce by 18-20 bpm in a fit and healthy person. “If HRR is less than 12 bpm one minute after stopping running (or exercising), it is considered abnormal,” said Dr Kumar.
Postural drop in BP: BP tends to drop on assuming an upright posture (from lying down position). According to Dr Kumar, a reduction of systolic blood pressure of 20 mm Hg or more or a reduction of diastolic blood pressure of 10 mm Hg or more within 3 minutes of erect standing is considered abnormal (referred to as postural hypotension). “People with dizziness on standing should check their BP in standing and lying down position to exclude postural hypotension,” said Dr Kumar.
Weight, body mass index, and waist circumference: These measurements are useful in detecting overweight, obesity, and distribution of adipose tissue. Body mass index (BMI) can be calculated by one of many online calculators by entering weight and height.
BMI Categories:
Underweight = 10 seconds is associated with shorter lifespan,” said Dr Kumar.
Walking speed: Faster walking speed is associated with a greater lifespan. “Decline in walking speed over time is associated with lesser survival. In a study, 0.1 meter/second decline in gait speed was associated with 25 per cent greater mortality hazard,” said Dr Kumar.
Chair Stand Test: The 5-times chair stand test (5T-CST) is a proxy tool for measuring physical performance and muscle strength in diagnosing sarcopenia. “Men taking >10 seconds and women taking >11 seconds to stand from a seated position on a chair 5 times, have a slower walking speed, have sarcopenia, and have a higher risk of falls,” said Dr Kumar.
Monitor changes in your health metrics over time. Any significant deviations should prompt further evaluation by a healthcare professional, urged Dr Agarwal. “Remember, maintaining a healthy lifestyle, including regular exercise, balanced nutrition, and sufficient rest, is crucial for overall well-being. If you notice persistent or concerning changes in your health status, seek guidance from a healthcare professional,” said Dr Agarwal.
Dr Kumar also mentioned that the information is general and is not a substitute for doctor’s assessment and investigations. “Consult your doctor for the appropriate medical advice,” he said.
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