How to Perform a Simple Cardiovascular Risk Assessment at Home

Introduction

This guide will help you perform basic cardiovascular fitness assessments safely at home. Always consult your healthcare provider before starting any new exercise program.

Required Materials

• Stopwatch or timer
• Comfortable clothing
• Flat, clear space
• Chair
• Water bottle

Assessment Steps

1. Resting Heart Rate Test

• Sit quietly for 5 minutes
• Place two fingers on your wrist or neck
• Count pulse for 30 seconds and multiply by 2
• Record your number

2. Two-Minute Step Test

• Stand next to a wall
• Mark hip level on wall
• March in place for 2 minutes
• Count complete steps (both feet)
• Record your number

3. Chair Stand Test

• Sit in chair with arms crossed
• Stand up and sit down as many times as possible in 30 seconds
• Record your number

Safety Guidelines

• Stop if you experience:
  • Chest pain
  • Dizziness
  • Shortness of breath
  • Unusual fatigue
• Keep emergency contact information nearby
• Stay hydrated

Recording Results

Track your numbers over time using the provided chart:

• Date
• Resting heart rate
• Two-minute step count
• Chair stand count

Next Steps

Share results with your healthcare provider at your next appointment.