{"id":4694,"date":"2025-12-11T23:30:00","date_gmt":"2025-12-11T23:30:00","guid":{"rendered":"https:\/\/ventil.rs\/blog\/life-style\/check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test-the-times-of-india\/"},"modified":"2025-12-11T23:30:00","modified_gmt":"2025-12-11T23:30:00","slug":"check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test-the-times-of-india","status":"publish","type":"post","link":"https:\/\/ventil.rs\/blog\/life-style\/check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test-the-times-of-india\/","title":{"rendered":"Check your heart health at home with this cardiologist-approved simple \u2018step test\u2019 &#8211; The Times of India"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div data-articlebody=\"1\">\n<div class=\"_s30J clearfix  \">\n<div class=\"MwN2O\">\n<div class=\"vdo_embedd\">\n<div class=\"T22zO\">\n<section class=\"D3Wk1  clearfix id-r-component leadmedia undefined undefined  VtlfQ\" style=\"top:0px\">\n<div class=\"D3Wk1\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">\n<div class=\"zPaFh\">\n<div class=\"wJnIp\"><\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div><\/div>\n<\/div>\n<p>Taking care of the heart is essential, and the first thing towards it is knowing how healthy your cardiovascular health is. While the exact numbers can only come out from functional tests and special equipment, doctors and researchers keep devising simple tests that can help get a reliable idea about the heart\u2019s fitness.<!-- --> <span class=\"id-r-component br\" data-pos=\"3\"\/>Recently, through an Instagram post, cardiologist Dr. Puneet Verma (@heartfitwithdrverma) shared a simple at-home test that can help you check your cardiovascular fitness. The test is called \u2018Step test\u2019. According to Dr. Verma, this test can help understand whether your heart is in a healthy state or not. <span class=\"id-r-component br\" data-pos=\"5\"\/><\/p>\n<div data-pos=\"0\" class=\"id-r-component QbQNS undefined  &#10;        \">\n<div><img decoding=\"async\" alt=\"Photo: Canva\" msid=\"125915452\" width=\"\" title=\"\" placeholdersrc=\"https:\/\/static.toiimg.com\/photo\/83033472.cms\" imgsize=\"23456\" resizemode=\"4\" offsetvertical=\"0\" placeholdermsid=\"\" type=\"thumb\" class=\"\" src=\"https:\/\/static.toiimg.com\/photo\/imgsize-23456,msid-125915452\/photo-canva.jpg\" data-api-prerender=\"true\"\/><\/div>\n<\/div>\n<p><span class=\"id-r-component br\" data-pos=\"7\"\/><span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">The simple \u201cstep test\u201d<\/span><span class=\"id-r-component br\" data-pos=\"9\"\/>To practice this test, all you need is:<span class=\"id-r-component br\" data-pos=\"11\"\/><\/p>\n<div class=\"cdatainfo modify_cdata_list_style id-r-component \" data-pos=\"12\">\n<ol>\n<li>A step which is 12 inch in height<\/li>\n<li>A device to check your heart rate per minute<\/li>\n<\/ol>\n<\/div>\n<p><span class=\"id-r-component br\" data-pos=\"13\"\/><span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">How to do the test:<\/span><span class=\"id-r-component br\" data-pos=\"15\"\/>In his post, Dr. Verma further explains how to practice this 3-minute method. The procedure is quite simple:<span class=\"id-r-component br\" data-pos=\"17\"\/><\/p>\n<div class=\"cdatainfo modify_cdata_list_style id-r-component \" data-pos=\"18\">\n<ol>\n<li>Use a timer or clock to keep in track of the time.<\/li>\n<li>Do 24 steps in every one minute, i.e. stepping up then stepping down counts as one complete step.<\/li>\n<li>In a similar manner, you should complete a total of 72 steps in three minutes.<\/li>\n<\/ol>\n<\/div>\n<p><span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">Next step:<\/span> <span class=\"id-r-component br\" data-pos=\"23\"\/>Right after completing 72 steps, check your heart rate per minute (RPM). The readings of resting heart rate will help you understand how strong or weak your heart is. As per Dr. Verma: <span class=\"id-r-component br\" data-pos=\"25\"\/><span class=\"id-r-component br\" data-pos=\"27\"\/><span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">For a healthy heart, the resting heart rate will be:<\/span><span class=\"id-r-component br\" data-pos=\"29\"\/><\/p>\n<div class=\"cdatainfo modify_cdata_list_style id-r-component \" data-pos=\"30\">\n<ul>\n<li>Less than 90 beats per minute (BPM) in males<\/li>\n<li>Less than 100 bpm in females<\/li>\n<\/ul>\n<\/div>\n<p><span class=\"id-r-component br\" data-pos=\"31\"\/><span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">For average<\/span> <span class=\"strong\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">cardio-vascular fitness:<\/span><span class=\"id-r-component br\" data-pos=\"35\"\/><\/p>\n<div class=\"cdatainfo modify_cdata_list_style id-r-component \" data-pos=\"36\">\n<ul>\n<li>Less than 105 bpm for males<\/li>\n<li>Less than 115 bpm for females <\/li>\n<\/ul>\n<\/div>\n<p><span class=\"id-r-component br\" data-pos=\"37\"\/><\/p>\n<div data-pos=\"0\" class=\"id-r-component QbQNS undefined  &#10;        \">\n<div><img decoding=\"async\" alt=\"Photo: Canva\" msid=\"125915469\" width=\"\" title=\"\" placeholdersrc=\"https:\/\/static.toiimg.com\/photo\/83033472.cms\" imgsize=\"23456\" resizemode=\"4\" offsetvertical=\"0\" placeholdermsid=\"\" type=\"thumb\" class=\"\" src=\"https:\/\/static.toiimg.com\/photo\/imgsize-23456,msid-125915469\/photo-canva.jpg\" data-api-prerender=\"true\"\/><\/div>\n<\/div>\n<p><span class=\"id-r-component br\" data-pos=\"39\"\/>Dr. Puneet Verma highlights that if your resting heart rate is above these numbers, then it can be concerning and may signal that your heart needs attention. Dr. Puneet suggests that in such a case, the individual should consult with a heart specialist.<span class=\"id-r-component br\" data-pos=\"41\"\/> <span class=\"id-r-component br\" data-pos=\"43\"\/><span class=\"strong em\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">Disclaimer: <\/span><span class=\"em\" data-ua-type=\"1\" onclick=\"stpPgtnAndPrvntDefault(event)\">This article is for informational purposes only and should not be substituted for professional advice. People with a pre-existing condition should be more careful while practicing this test or consult with a healthcare professional.<\/span> <span class=\"id-r-component br\" data-pos=\"47\"\/><\/div>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/timesofindia.indiatimes.com\/life-style\/health-fitness\/fitness\/check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test\/articleshow\/125915406.cms\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taking care of the heart is essential, and the first thing towards it is knowing how healthy your cardiovascular health is. While the exact numbers can only come out from functional tests and special equipment, doctors and researchers keep devising simple tests that can help get a reliable idea about the heart\u2019s fitness. Recently, through&#8230;<\/p>\n<p class=\"more-link-wrap\"><a href=\"https:\/\/ventil.rs\/blog\/life-style\/check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test-the-times-of-india\/\" class=\"more-link\">Read More<span class=\"screen-reader-text\"> &ldquo;Check your heart health at home with this cardiologist-approved simple \u2018step test\u2019 &#8211; The Times of India&rdquo;<\/span> &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":4695,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/static.toiimg.com\/thumb\/msid-125915429,width-1070,height-580,imgsize-842708,resizemode-75,overlay-toi_sw,pt-32,y_pad-500\/photo.jpg","fifu_image_alt":"","footnotes":""},"categories":[6],"tags":[3756,3761,3760,3757,839,3759,3758],"class_list":["post-4694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life-style","tag-cardiologist-approved","tag-cardiovascular-fitness","tag-check-heart-condition-at-home","tag-dr-puneet-verma","tag-heart-health","tag-home-heart-health-test","tag-step-test"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v17.8 (Yoast SEO v22.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Check your heart health at home with this cardiologist-approved simple \u2018step test\u2019 - The Times of India - Breaking News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ventil.rs\/blog\/life-style\/check-your-heart-health-at-home-with-this-cardiologist-approved-simple-step-test-the-times-of-india\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Check your heart health at home with this cardiologist-approved simple \u2018step test\u2019 - The Times of India\" \/>\n<meta property=\"og:description\" content=\"Taking care of the heart is essential, and the first thing towards it is knowing how healthy your cardiovascular health is. While the exact numbers can only come out from functional tests and special equipment, doctors and researchers keep devising simple tests that can help get a reliable idea about the heart\u2019s fitness. 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