There isn't a single "normal" heart age. Instead, a heart age is a calculated metric that compares your cardiovascular health to the average health of someone at a particular chronological age. It's not a direct measure of your heart's physical age, but rather an assessment of your heart's health relative to your actual age. A lower heart age indicates better cardiovascular health than your chronological age suggests. A higher heart age suggests your heart is less healthy than expected for your age. Several online calculators, like the one provided by the NHS (https://www.nhs.uk/health-assessment-tools/calculate-your-heart-age), use various factors (such as blood pressure, cholesterol, smoking status, exercise levels, etc.) to estimate your heart age.
Understanding Heart Rate vs. Heart Age
It's crucial to distinguish between heart age and resting heart rate. A normal resting heart rate for adults over 10 years old typically falls between 60 and 100 beats per minute (bpm). [American Heart Association, Cleveland Clinic, Medscape]. Highly trained athletes might have rates as low as 40 bpm. [Reference 1] This heart rate is only one factor considered when determining heart age.
Heart age takes a broader approach, looking beyond just heart rate to assess overall cardiovascular health. This is because several factors beyond heart rate affect heart health, such as:
- Blood pressure
- Cholesterol levels
- Smoking habits
- Physical activity levels
- Diet
Various organizations and studies use different methods to calculate heart age, making direct comparisons difficult. However, the goal remains the same: to provide an indication of cardiovascular health relative to chronological age.
Improving Your Heart Age
Many factors affecting heart age are modifiable. Adopting a healthy lifestyle can significantly reduce your heart age and lower your risk of cardiovascular disease. These include:
- Regular exercise
- Balanced diet
- Maintaining a healthy weight
- Not smoking
- Managing stress
The concept of heart age is a tool for promoting heart health. By understanding your heart age, you can take steps to improve your cardiovascular health and live a longer, healthier life. The CDC even mentions using heart age as a tool to encourage healthier choices among cancer survivors. [CDC].
