2 Ways to Check Your Heart Health at Home

Heart disease is the leading cause of death in the US, and it can be preventable with lifestyle changes. That's why it's important to pay attention to your heart health and do what you can to support it. Though they won't be as accurate as tests performed at your doctor's office, there are some at-home tests you can do to get a general idea of your heart health in just minutes -- and no special equipment is required.

Just remember that if you have any questions, concerns or want more official tests, you should speak with your doctor.

Best Chest Strap Heart-Rate Monitors See at CNET

Don't miss any of our unbiased tech content and lab-based reviews. Add CNET as a preferred Google source.

The stairs test

Do you get out of breath while walking up the stairs? One 2020 study by the European Society of Cardiology found that you can assess your heart health by timing how long it takes you to ascend four flights of stairs. 

"If it takes you more than 1½ minutes to ascend four flights of stairs, your health is suboptimal, and it would be a good idea to consult a doctor," explains study author Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain.

The study compared the results of the stairs test and more in-depth medical tests of heart health, like a treadmill test. They found some overlap -- 58% of patients who took longer than 1½ minutes to complete the stairs test had "abnormal heart function during the treadmill examination," per the study. People who ascended the stairs more quickly also had greater exercise capacity, which, in turn, is linked to a lower mortality rate.

Dr. Peteiro also authored a 2018 study in which over 12,000 participants walked up three flights of stairs. Those who weren't able to do it quickly were nearly three times more likely to die from heart disease over the next five years (3.2% compared to 1.7%).

Notably, both studies only looked at people with symptoms of coronary artery disease. But Dr. Peteiro said that, when it comes to measuring exercise capacity, the stairs test should work similarly in the general population. And various types of step tests have long been used by medical professionals to assess heart and lung fitness.

Check your heart rate

Your heart rate, also known as your pulse, is a basic measurement of heart health, which is why your doctor or nurse often listens to it during check-ups. It's easy to measure at home with no equipment and offers useful information about your heart and overall fitness.

Your heart rate naturally changes throughout the day, depending on how much you're exerting yourself. During moments of high stress or intense physical exertion, for example, your heart beats faster. When you're relaxed or asleep, it beats more slowly.

There are two types of heart rate you can measure at home: resting heart rate and maximum heart rate. First, we'll go over what each one means. Then we'll explain how to measure.

Resting heart rate

Your "resting heart rate" is your pulse at rest, when you're relaxed and still. Research shows that higher resting heart rates are linked with lower physical fitness, higher blood pressure and an increased risk of heart attack and death.

What's "low" or "normal" varies a bit from person to person. In general, healthy adult heart rates range from 60 to 100 beats per minute, but this range also depends on age. Here are the target resting heart rate ranges for various age groups:

Maximum heart rate

In addition to your resting heart rate, you can also measure your heart rate during exercise. This gives you an idea of how fast your heart beats when it's working extra hard, and how close it is to your "maximum heart rate" -- the highest it should ever reach. To get your maximum heart rate, subtract your age from 220.

In this case, lower isn't necessarily better. During moderate-intensity physical exercise, you should aim to get between 64% and 76% of your maximum heart rate, per Harvard Health. During vigorous-intensity exercise, your heart rate range should be between 77% and 93% of your maximum heart rate.

Your maximum heart rate is related to your body's aerobic capacity. Harvard Health reports that studies have found that higher aerobic capacity is associated with a lower likelihood of heart attack and death.

How to measure your heart rate at home

There are a few places on your body where you can feel your pulse. One common and easily accessible location is the radial artery, or your wrist. 

Simply put your index and middle finger on the inside of the opposite wrist, and count the number of heartbeats you feel in 15 seconds. Multiply that number by four to get your heart rate in beats per minute. (Start the count on a beat, which is counted as zero.)

The best time to measure your resting heart rate is in the morning when you wake up, while you're still in bed. 

To measure your heart rate during exercise, you'll need to pause briefly in the middle of your workout to take your pulse. You can also use a heart rate monitor or fitness tracker, if you have one (the most accurate measurements come from a chest-strap heart rate monitor).

Know the signs of heart disease

Many people with cardiovascular diseases go undiagnosed until it's too late. Here are some of the most common symptoms of heart attack, heart disease, heart failure and other urgent cardiovascular health concerns to look out for, courtesy of the Mayo Clinic.

• Chest pain, tightness
• Shortness of breath
• Swelling in the hands, legs, ankles or feet
• Upper back or back pain
• Rapid or irregular heartbeat (or palpitations)
• Changes in heart rhythm
• Weakness or dizziness
• Numbness in the legs or arms
• Lightheaded or dizziness
• Fatigue or weakness during physical activity
• Heartburn, nausea or vomiting
• Fainting

If you have any concerns, consult your doctor. If you experience chest pain, shortness of breath or fainting, call 911.