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How to Get Shiny Meltan in Pokemon Go
How to Get Shiny Meltan in Pokemon Go
Pokemon Go's TCG crossover event ends at 8 p.m. local time today, June 30, which means time is running out to get a handful of special Pokemon -- including shiny Meltan. This shiny mythical Pokemon will be appearing (albeit rarely) until the TCG event ends, making this your last chance to catch one for the foreseeable future.
Unlike other mythical Pokemon, Meltan is primarily found by opening the Mystery Box -- a special item you can only receive by transferring Pokemon to either Pokemon Home or one of the Pokemon: Let's Go games on Nintendo Switch. Here's everything you need to know about how to catch Meltan.
What is Meltan?
Meltan is a steel-type mythical Pokemon that can only be caught in Pokemon Go. There are two ways to encounter Meltan: by completing the "Let's Go, Meltan" Special Research task line, or by opening a special item called the Mystery Box.
How to get the Mystery Box
Unlike most other items in Pokemon Go, you can't acquire the Mystery Box from the in-game shop. Rather, you must transfer one of your Pokemon from Go to Pokemon Home or Pokemon: Let's Go, Pikachu / Let's Go, Eevee to obtain it.
Once you've made your first transfer, the Mystery Box will automatically be added to your inventory. However, it has a few noteworthy restrictions. After you open the Mystery Box, it will remain active for 60 minutes, during which time Meltan will spawn on the map. Once the time has elapsed, the box will close, and you'll need to wait three days and make another transfer before you can open it again (although the wait period is often reduced during special events).
How to evolve Meltan into Melmetal
Another aspect that sets Meltan apart from other mythical Pokemon is the fact it can evolve. Once you've obtained 400 Meltan candies, you can evolve it into a powerful steel-type Pokemon called Melmetal. This evolution can only be triggered in Pokemon Go, so if you're hoping to use Meltmetal in other Pokemon games like Sword and Shield, you'll need to evolve Meltan before transferring it over.
Since Meltan has such a steep candy requirement, you'll need to catch as many of them as you can while the Mystery Box is open if you're hoping to evolve it. You can maximize you amount of candy you receive by feeding a Pinap Berry to a wild Meltan before catching it. You can also expedite the process by converting any Rare Candy you have into Meltan candy.
How to get shiny Meltan
Whereas most shiny Pokemon remain available in Pokemon Go after they've been introduced to the game, shiny Meltan only appears during special events like the Pokemon TCG crossover, so you don't want to miss your chance to catch one while you can.
Unfortunately, there's no real way to ensure you encounter a shiny Meltan, so whether or not you get one ultimately comes down to luck. Your best bet to find one is to open the Mystery Box as many times as you can during the event and catch every Meltan that appears. This will maximize your chances of coming across a shiny Meltan.
Best moves for Melmetal
Like many other mythical Pokemon in the game, Melmetal's move pool is fairly shallow. Your only option when it comes to Fast Attacks is Thunder Shock, making it the best choice by default.
The overall best Charged Attack for Melmetal is Hyper Beam, as it deals the most damage per second. Another good option, however, is the steel-type move Flash Cannon. Melmetal will receive a same-type attack bonus from the attack, but it takes longer to charge up than Hyper Beam.
Pokemon Go's TCG crossover is running until June 30, but there are more events happening in the game next month. You can see everything going on in Pokemon Go over the next few weeks in our July events roundup.
Chromebooks are built with cloud storage in mind and offer a pittance of local storage -- usually only 32GB or 64GB. So, instead of storing a bunch of Word docs and Excel files on a Chromebook, for example, you are meant to use Google Drive or Dropbox. Instead of a large music library stored locally in iTunes, you are meant to use Google Play or Spotify. Same deal with photos -- instead of storing photos locally, Google Photos, Flickr or another cloud service.
Chromebooks feature USB ports and SD card slots, however, which let you connect to external storage devices for those times when you need to access a file that you have saved not to the cloud but an external hard drive, thumb drive or SD card. When you connect an external drive or SD card to your Chromebook, however, nothing happens. You won't see a helpful prompt or a new desktop icon that, A. lets you know the system has recognized whatever it is that you connected to it, and B. provides a quick way to view its contents.
Using an external storage device with a Chromebook takes a little more work on your part. I'll show you how to view and download files on an external drive and which types of files types and file systems Chrome OS can recognize.
Supported file systems
Chrome OS supports a wide range of file systems for external drives. It can read and write to the NTFS file system that Windows PCs use, read (but not write to) the HFS+ file system that Macs use, and cross-platform FAT16, FAT32 and exFAT file systems. It also supports the MTP file system used by digital music players and ISO9660 and UDF used by CDs and DVDs.
Supported file types
According to Google, these are the types of files Chrome OS supports:
When you connect an external storage device to a Chromebook, you'll need to do a little legwork to access its contents. Click the Launcher button in the lower-left corner of your Chromebook's display and then click the Files app. If you don't see it listed, it means you haven't used it recently and will need to click All Apps and find the Files app listed among all of your Chromebook's apps.
Screenshot by Matt Elliott/CNET
With the Files window opened, in the left panel you should see your external drive listed directly below the Downloads folder. Just as you can in Windows Explorer on a PC or Finder on a Mac, you can view the drive's folders and files here. Just double click a file to open it.
Screenshot by Matt Elliott/CNET
How to transfer files
If you want to move a file from an external drive to your Chromebook, you have two options: drag and drop or copy and paste.
The Downloads folder is where all of your Chromebook's local files are stored. You can copy a file from the drive to your Chromebook by dragging it from the external drive and dropping it on the Downloads folder listed in the left panel. You can select multiple files by clicking the tiny, circular thumbnail to the left of the file name; the thumbnail turns into a blue checkmark icon to indicate it's been selected.
The other option is to copy a file by right-clicking and choosing Copy or using keyboard shortcut Ctrl-C, opening the Downloads folder, and then pasting by using the right-click menu or Ctrl-V.
You can also choose to cut instead of copy, of course, if you want to move the file instead of just copying it. You can also move in the reverse direction and move files from your Downloads folder to your external drive (or Google Drive) to free up drive space on your Chromebook.
Last step: Eject
Like Windows and MacOS, ChromeOS will scold you if you remove a drive before ejecting it. To eject a drive, click the little eject button to the right of it in the left panel of the the Files window.
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How to Clean an Air Purifier in 4 Easy Steps
How to Clean an Air Purifier in 4 Easy Steps
This story is part of Home Tips, CNET's collection of practical advice for getting the most out of your home, inside and out.
Air purifiers are fairly straightforward appliances with minimal installation and upkeep. Still, you want to make sure your unit continues to work correctly -- and lasts as long as possible. That's why we're going to walk through the process of cleaning a plug-in portable air purifier here, so you know how to keep yours in good shape as it takes on the allergens in your home.
Read more:Best Air Purifiers
How to clean an air purifier
I took a look at user guides for Honeywell, Winix and Levoit air purifiers to come up with this cleaning overview. Here are the basic steps to follow to clean your air purifier:
Unplug your air purifier
This is always the first step. Make sure your air purifier is unplugged before you begin.
2. Check the filters
Most air purifiers come with two different filters: a prefilter and a HEPA filter. Some even have a third filter. Each manufacturer's recommendations will vary in terms of cleaning the filters. Honeywell, Winix and Levoit all say not to wash or otherwise clean their HEPA filters, but instead to replace them regularly.
Levoit suggests replacing its HEPA filter every six to eight months, while both Honeywell and Winix say their units last up to one year.
Levoit's prefilter should be cleaned every two to four weeks with a gentle brush or vacuum. You can wash the Winix prefilter every few weeks; just make sure it's completely dry before you put it back. And Honeywell says not to wash it's prefilter at all, but instead to replace it every three months.
3. Wipe off the air purifier
All of the manufacturers I checked suggested wiping off the air purifier with a dry cloth about once every few months. Do not use water or any cleaning solvent to clean off your air purifier.
4. Store the filters when not in use
If the air purifier isn't going to be used for a month or more, Honeywell says it's best to remove and store its filters in tightly sealed bags.
One final note
Keep in mind that the specific cleaning requirements might vary slightly depending on the brand and model of air purifier you purchase. Make sure to check the printed or online user's guide that comes with your air purifier to confirm its maintenance needs. Regardless, your air purifier will need some sort of upkeep and it will likely follow the information detailed above (or very close).
Take a look at our guide on where to install your air purifier to get more information on how to position it in a room so it runs optimally.
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How to Get the Epic Games Store Running on Steam Deck
How to Get the Epic Games Store Running on Steam Deck
One of the very first things you'll want to do with a Steam Deck handheld gaming PC is figure out how to install non-Steam games on it. Sure, the Steam catalog has over 50,000 games, and hundreds are already verified as Steam Deck-friendly, but no one likes being locked into a single storefront. The Epic Games Store and Good Old Games (GOG) are two of the biggest competitors, along with stand-alone services like EA Play and Microsoft's PC Game Pass service.
The Epic platform is especially notable because it's the PC home of Fortnite... and because the Epic Games Store is known for offering a steady stream of free games that gamers can add to their libraries. For now, Fortnite isn't running on Steam Deck, but many of the other games on that service will run after a little back-end tinkering.
Figuring out how to run non-Steam games and apps on the Steam Deck has fallen to an army of dedicated Linux gamers, many of whom have already spent years working out how to run Windows games on Linux (which is what's under the hood of the Steam Deck's SteamOS). This community has not disappointed, offering hacks, tweaks and tutorials on Reddit, YouTube and dedicated websites.
Read more: Steam Deck Surprised Me, in Ways Both Good and Bad
I've already gotten some games from GOG.com running on the Steam Deck, but following this tutorial from Gaming On Linux (an excellent website and YouTube channel) got me playing games from my Epic Games Store library too. Our colleagues at GameSpot also have an excellent tutorial here.
If you have your Steam Deck in hand, here's how to get the Epic Games Store installed. This will be much easier if you have a Bluetooth keyboard and mouse connected.
Start by going to Steam > Settings > Power > Switch to Desktop. That will take you to the traditional-looking Linux desktop view. Firefox is already installed as a web browser, but you can add Chrome or other browsers as well.
Download the Epic Games Store app from this link, and save it to the system's downloads folder. The package you download will be called EpicInstaller-13.0.0.msi.
Here's the tricky part: Don't click on that installer. Don't try to run it as-is. It's counterintuitive, yes. Instead, launch the desktop version of Steam. There should be a shortcut on the desktop for that already; otherwise search for it.
Once you're in the Steam app, go to the top menu and follow this path: Games > Add a Non-Steam Game to My Library. In the resulting pop-up window, navigate to your Downloads folder and select that EpicInstaller-13.0.0.msi file.
This is how you add a non-Steam game (or app) to your library.
Dan Ackerman/CNET
But we're not done yet. I told you this was a little involved. Now that the Epic Installer is in your Steam games list, right-click it and go to Properties > Target. You'll have to find the correct location to link this shortcut. If you've left everything at the default settings, it should be here:
You are now ready to launch the Epic Games Store from the Steam Deck. The shortcut is called EpicInstaller by default, but don't worry: It'll launch the actual Epic app. The first time may take a while, and you'll have to log in and probably input a two-factor authentication code sent to your email.
Once the app launches, you can try installing different games from your Epic library. Just like the Steam store, some games will work and others won't. And you'll need to make sure there's enough free storage space for the games you want to install.
I had great luck with both casual titles like Among Us and traditional full-featured games like The Outer Worlds.
Even though this was a complex process the first time, it'll be easier to get back to going forward, because now the Epic Games Store is accessible from the normal Steam Deck interface. Just reboot out of Desktop mode into the handheld SteamOS view and navigate to Steam > Library >Non-Steam, and the same EpicInstaller shortcut will be there. Launch it and you're right back in the Epic Games Store.
Is it the most attractive implementation? No. Does it work? Yes.
As I said in my Steam Deck review, this is a device for people who have a PC gamer's adventurous spirit and knack for experimentation and troubleshooting. It's certainly more trouble than downloading and running a game on a Nintendo Switch or PS5, but it's more flexible if you're willing to put in the effort.
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How to Fix 5 Common Causes for Your Home Internet Outages
How to Fix 5 Common Causes for Your Home Internet Outages
This story is part of Home Tips, CNET's collection of practical advice for getting the most out of your home, inside and out.
Is there ever a convenient time for your Wi-Fi to go out? Of course not. Whatever you're using the internet for at the time (streaming TV, gaming online, working from home or some combination of it all) comes to an abrupt and frustrating halt. An internet outage could knock your Wi-Fi security cameras, smart light switches and other connected devices offline even when you're away.
While there's not much you can do about an internet outage when you're away from home, troubleshooting and resolving the occasional service disruption can be fairly quick and simple. Here are the most common reasons why your internet might go out and how to fix the problem, if possible. Spoiler alert: It's not always the fault of your internet service provider.
Common causes of home internet outages
1. Modem/router malfunctions
2. Inadequate speeds or equipment
3. Hacking or network issues
4. Bad weather
5. ISP service outages and network congestion
Narrowing down the exact issue can take a bit of investigating and troubleshooting. Start by verifying the connection issue isn't specific to a single website, server or device.
If you've lost your Netflix connection halfway through a show, check to see if other streaming services are still accessible and working. If so, the problem likely lies with Netflix and not your internet connection. If you're having an issue connecting to other streaming services, it could be that the smart TV or streaming device is to blame. Try streaming on another device, if possible, to verify that an internet outage is the culprit.
Ry Crist/CNET
Modem and router issues
When your home internet connection goes out, it's most likely due to a hiccup with your modem and/or router. The solution is often simple: Restart your equipment by unplugging it, waiting 10 seconds or so, plugging it back in and allowing it to reboot. More often than not, this will resolve your outage.
When restarting your router, I'd recommend cutting power by unplugging it instead of pressing or holding any buttons on the device itself. Doing so can prompt the device to do a hard reset, returning it to factory settings and erasing your Wi-Fi network settings. Granted, the reset will likely re-establish your internet connection, but you'll also have the extra task of setting up your Wi-Fi again.
Also, keep in mind that your device may have a battery backup. If the lights on your modem or router don't go out when you unplug it from the power source, check to see if there are batteries installed somewhere and temporarily remove them when restarting your device.
Sarah Tew/CNET
Inadequate speeds or equipment
Maybe your internet isn't necessarily "out," it just can't keep up with what you're trying to do or where you're doing it.
Constant buffering, excessive lagging, Wi-Fi "dead zones," and other connectivity issues could result from insufficient speed, bandwidth or Wi-Fi coverage to handle all your devices. There are two ways to remedy the situation: Scale back your internet expectations and use or make some upgrades.
Consider the internet speeds you need and determine if your current plan can deliver those speeds. If your plan lacks the speeds you need, upgrading to a faster plan (assuming one is available) will be your best option. Many cable and fiber internet providers offer speeds up to 1 gigabit per second (Gbps) or higher, which is plenty of speed for the average home.
On the other hand, if you feel your current plan should meet your needs, it's possible your equipment is to blame. Conduct a few speed tests around your home to gauge what speeds you are getting and where the Wi-Fi signal might not be as strong. Sometimes simply relocating your router to a more efficient spot will improve connection quality and eliminate or at least mitigate any dead zones.
Otherwise, you may want to invest in a better router or Wi-Fi extenders to boost the Wi-Fi signal throughout your home. If you rent equipment from a provider, call to ask about getting a better device.
Try adjusting your router settings
Your router should allow you to steer connected devices to a specific pod or extender, if you have them, and between 2.4GHz and 5GHz bands. You'll get a stronger signal on the 5GHz band, but only if your device is within range (the 5GHz range is shorter than 2.4GHz) and if there aren't too many other devices connected to 5GHz. So, if your connection quality is weak on a particular device, try switching bands on the device or moving some of the other devices off the band you're using.
Use a wired connection
Connecting directly to your modem, router or pods/extenders using an Ethernet cable will be your best bet for establishing and maintaining a strong connection. If possible, use a wired connection for the most bandwidth-hogging devices, like smart TVs and gaming consoles. Not only will this often provide a better, faster connection, but it will also take some of the strain off your Wi-Fi network.
James Martin/CNET
Hacking or malware
A less likely but still possible cause of an internet outage is a compromised network. If hackers gain access to your Wi-Fi network, they could completely restrict your internet access to any or all devices.
If you suspect someone has gained unauthorized access to your network, immediately go to your router settings and recreate your Wi-Fi network with (preferably) a different network name and (definitely) a different password -- one with some complexity or randomness that will make it difficult for a hacker to figure out.
Along with creating a strong password, be sure to keep all firmware on your router and any connected devices up to date to help prevent hacking attempts. Installing antivirus software will also help keep your devices protected. Many ISPs offer virus and malware protection at no extra cost.
Getty Images
Bad weather
Yes, Mother Nature can mess with your internet connection. Some internet connection types are more prone to internet outages than others during bouts of bad weather, but hard rain, a violent thunderstorm or even heavy cloud coverage could interfere with your signal.
Satellite internet is the most vulnerable to internet outages caused by weather, but a power outage can knock any connection type offline. Having a modem and router with a battery backup may help keep you connected during power outages, though they will be useless if the power outage is preventing internet service from reaching your modem in the first place.
If you have satellite internet, a rain guard, snow shield or dish heater can help prevent outages due to bad weather in the immediate area of your home. Signal interference can happen anywhere along the path between the satellite and your dish, however, and heavy cloud coverage or rain could have an impact on your connection even if it's miles away. There's not much you can do about an internet outage in that case, unfortunately; you'll just have to wait for the signal to return.
DownDetector/Screenshot by CNET
ISP outages and network congestion
Despite the negative impression many people have about their internet providers, widespread ISP outages are uncommon and outages at a single residence are virtually unheard of (unless, of course, you forgot to pay the bill). Still, it's possible that the provider is having issues.
If your internet is completely out and you've already tried restarting the router, check your provider's social media pages, official website or sources like downdector.com for updates and outage reports. You can also call customer service, but be prepared for a long wait on hold.
Other than confirming your ISP is having problems, there's nothing you can do in such situations other than wait for service to return. Outages are bad publicity, so rest assured your ISP is doing everything in its power to restore service as quickly as possible.
Outages are rare but network congestion could be a much more frequent problem and, while it won't always knock your connection out completely, it can certainly cause slowed speeds. Cable, DSL and satellite internet are vulnerable to network congestion, as is 5G home internet. T-Mobile acknowledges network congestion can lead to slowed speeds, stating that "during congestion, Home Internet customers may notice speeds lower than customers using other T-Mobile services due to data prioritization."
Network congestion means the speeds coming to your home are slowed, so there isn't much you can do about that other than wait for the congestion to clear. You can, however, make the most of the speeds you are getting by placing your router in an optimal location, adjusting your Wi-Fi settings or using an Ethernet connection, as mentioned above.
What to do when your internet goes out
Aside from the tips listed above, there are a couple ways you may be able to get back online.
First is by using your mobile connection. Your phone will likely automatically switch to cellular service if your Wi-Fi goes out, so you'll be able to use your phone just like you would if you were away from home. Keep in mind, however, that doing so will use up your mobile data.
Additionally, some phones, carriers and plans allow you to create a Wi-Fi hotspot. It probably won't power your home the same as your router, but it will enable you to connect a few devices until your home network comes back.
Second, and perhaps only applicable for longer outages or urgent internet needs such as submitting a school assignment on time, would be to find a public Wi-Fi hotspot. Your local public library, coffee shop or restaurant, among many other public places, may offer free Wi-Fi.
Be mindful that using a public Wi-Fi connection is not as secure as your home network, so consider using a VPN or avoid any activity that involves sensitive data (passwords, banking info, doing your taxes, etc.) while on a public network.
Internet outage FAQs
Why does my internet keep going out?
There could be a number of factors that affect your internet connection. First, and most likely, is problems with your equipment. Restarting your modem/router should resolve the issue.
Other reasons why your internet may keep going out include inadequate speeds, network congestion and inclement weather. It's possible that your provider is experiencing a service outage, but for frequent connection disruptions, I would look to the previously mentioned causes, starting with your router.
Can I get a partial refund for ISP outages?
Many providers do offer compensation for prolonged or frequent outages. Spectrum, for example, will provide "proportionate credit for those qualifying outages that last for 4 or more consecutive hours." Call to report the outage as soon as possible and monitor how long it lasts before requesting a refund.
Will a power outage knock out my internet service?
Not always, but probably. When the power goes out, it won't necessarily keep internet service from reaching your home, but it can certainly limit your ability to use the internet. Unless your modem and router have a battery backup, a power outage will disable those devices, rendering you unable to connect to the internet.
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How Healthy is Your Heart? Find Out at Home Without Any Equipment
How Healthy is Your Heart? Find Out at Home Without Any Equipment
Your heart plays a key role in your body, delivering oxygen to every other organ and keeping you alive. That's why it's so important to be heart healthy in every sense of the word, from your blood pressure to your cholesterol levels and more. While some heart health metrics are best left to professionals, others can be checked easily at home.
Staying up to speed on your heart health can help you avoid any issues, or catch them early. Heart disease is the leading cause of death for most racial and ethnic groups in the US, per the US Centers for Disease Control and Prevention, and someone in the US has a heart attack every 40 seconds.
To be clear, we do recommend regularly getting your heart checked out by a pro. But in the meantime, there are ways to monitor your own heart health yourself, right in the comfort of your home, without any special devices -- you just need a few minutes and a bit of math.
Here are two easy ways to measure your heart health at home without equipment. Plus, learn the most common signs and symptoms of heart problems to look out for.
Try the stairs test
MStudioImages/Getty Images
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 took less time to ascend the stairs also had higher exercise capacity, which in turn is linked with 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
Lord Henri Voton/Getty Images
Your heart rate, also known as your pulse, is a basic measurement of heart health, which is why your doctor or nurse often listens for 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 by the individual. In general, healthy adult heart rates range from 60 to 100 beats per minute, but ranges also depend on age. Here are the target resting heart rate ranges for various age groups:
Age
Target Resting Heart Rate
20 years
100 - 170 beats per minute (bpm)
30 years
95 - 162 bpm
40 years
90 - 153 bpm
50 years
85 - 145 bpm
60 years
80 - 136 bpm
70 years
75 - 128 bpm
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 that your heart rate should ever go. 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 75% of your maximum heart rate, per the CDC. And during vigorous-intensity exercise, your should be between 77% and 93% of your maximum heart rate.
Your maximum heart rate has to do with how much aerobic capacity your body has. Studies have found that higher aerobic capacity is associated with less likelihood of heart attack and death, Harvard Health reports.
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 have to pause briefly in the middle of exercising to measure 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 sneaky signs of heart disease
ljubaphoto/Getty Images
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
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How Healthy is Your Heart? Find Out at Home Without Any Equipment
How Healthy is Your Heart? Find Out at Home Without Any Equipment
Your heart plays a key role in your body, delivering oxygen to every other organ and keeping you alive. That's why it's so important to be heart healthy in every sense of the word, from your blood pressure to your cholesterol levels and more. While some heart health metrics are best left to professionals, others can be checked easily at home.
Staying up to speed on your heart health can help you avoid any issues, or catch them early. Heart disease is the leading cause of death for most racial and ethnic groups in the US, per the US Centers for Disease Control and Prevention, and someone in the US has a heart attack every 40 seconds.
To be clear, we do recommend regularly getting your heart checked out by a pro. But in the meantime, there are ways to monitor your own heart health yourself, right in the comfort of your home, without any special devices -- you just need a few minutes and a bit of math.
Here are two easy ways to measure your heart health at home without equipment. Plus, learn the most common signs and symptoms of heart problems to look out for.
Try the stairs test
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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 took less time to ascend the stairs also had higher exercise capacity, which in turn is linked with 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
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Your heart rate, also known as your pulse, is a basic measurement of heart health, which is why your doctor or nurse often listens for 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 by the individual. In general, healthy adult heart rates range from 60 to 100 beats per minute, but ranges also depend on age. Here are the target resting heart rate ranges for various age groups:
Age
Target Resting Heart Rate
20 years
100 - 170 beats per minute (bpm)
30 years
95 - 162 bpm
40 years
90 - 153 bpm
50 years
85 - 145 bpm
60 years
80 - 136 bpm
70 years
75 - 128 bpm
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 that your heart rate should ever go. 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 75% of your maximum heart rate, per the CDC. And during vigorous-intensity exercise, your should be between 77% and 93% of your maximum heart rate.
Your maximum heart rate has to do with how much aerobic capacity your body has. Studies have found that higher aerobic capacity is associated with less likelihood of heart attack and death, Harvard Health reports.
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 have to pause briefly in the middle of exercising to measure 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 sneaky signs of heart disease
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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
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Does your child have sleep apnea? How to tell and what to do
Does your child have sleep apnea? How to tell and what to do
Pediatric sleep apnea is relatively common, affecting from 1 to 4% of kids. Like adults, children with obstructive sleep apnea experience breathing interruptions while sleeping because the muscles in their airways collapse, leading to daytime sleepiness or potential behavioral issues. In the long term, if left untreated, sleep apnea in kids can cause serious health complications like stunted growth or heart issues.
The good news is that symptoms are pretty mild for most children, and they often outgrow it. Here's what you need to know if you suspect your child might have sleep apnea.
What causes sleep apnea in children?
There are two main types of sleep apnea in kids -- obstructive sleep apnea and central sleep apnea. With obstructive sleep apnea, the muscles in the airway collapse in on themselves, blocking your child's ability to breathe. Central sleep apnea is when the brain isn't sending the correct signals to the airway muscles.
We will talk primarily about obstructive sleep apnea, as it is more common than central sleep apnea. There are several causes of sleep apnea in children, like narrow facial bone structures, cleft palate or a high or low muscle tone.
However, two main factors largely contribute to OSA in children.
Obesity
According to a cross-sectional study of children aged seven to 18, obesity is a significant contributor to sleep apnea. About 44% of children categorized as overweight had OSA compared to 9.1% prevalence in the "normal-weight group."
Like in adults, obesity is one of the leading risk factors for sleep apnea. It happens because fat deposits collect in the upper respiratory tract, limiting muscle activity.
Enlarged tonsils and adenoids
Sleep apnea can arise in children because of enlarged tonsils or adenoids. The tonsils are found in the back of the throat and the adenoids in the nasal cavity. If either is enlarged, it can narrow the child's airways, making it difficult for them to breathe while sleeping. The severity of the breathing interruption will depend on the side of the tonsils or adenoids. This doesn't happen to all children, and it's not exactly clear why it happens to some and not others. Exposure to viruses, bacteria or other infections can enlarge tonsils or adenoids.
Common signs and symptoms of sleep apnea in kids
Your child likely won't be able to tell you what's happening. Generally speaking, they'll fall asleep after any breathing interruptions without knowing they woke up. If your child complains of being tired during the day or their behavior has changed, it's worth noting what happens when they sleep.
Snoring isn't always necessary to diagnose a child with sleep apnea, though it is the most common indicator. However, there are several other signs.
The signs of sleep apnea in kids include:
Snoring and gasping for breath at night
Mouth breathing or heavy breathing
Nighttime sweating
Wetting the bed
Sleepwalking or night terrors
Restless sleep
Trouble waking or staying awake
Behavioral issues
What happens if pediatric sleep apnea isn't treated?
Just because your child snores it doesn't mean they have sleep apnea. If you suspect they could have it, it's worth looking into. The effects of untreated sleep apnea can be severe -- high blood pressure, the risk of a stroke and heart issues all increase with sleep apnea.
There are differences between sleep apnea in adults and children -- most of which are highlighted in the side effects of the disorder. Children with sleep apnea will likely exhibit behavioral problems due to their fractured sleep patterns. They may have trouble waking up in the morning, paying attention in school or being hyperactive. If the sleep apnea is left untreated, your child may experience behavioral and learning difficulties.
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Treatments for pediatric sleep apnea
After a physical exam and detailed sleep history, a sleep study is best to diagnose pediatric sleep apnea. In a pediatric sleep study, your child's sleep will be monitored in a lab setting where a doctor can note any abnormalities of sleep apnea symptoms.
Once diagnosed, your child's sleep apnea treatment will typically fall within these three categories. However, special cases may require unique treatment options.
Surgery
One of the most significant contributing factors to childhood sleep apnea is the enlargement of the tonsils or the adenoids. Your ears, nose and throat doctor may recommend removing one or both to effectively cure obstructive sleep apnea -- surgery results in the elimination of sleep apnea symptoms 70 to 90% of the time.
After surgery, you should expect a sore throat. Children with sleep apnea who get their tonsils and adenoids out have a higher chance of lower oxygen levels for the first two to three nights after surgery.
Continuous positive airway pressure machine
Your child's doctor may also recommend using a CPAP machine to treat their sleep apnea. CPAP machines constantly blow air into your child's airway, ensuring it doesn't close during the night. While they effectively treat sleep apnea, they do require that your child wear the mask when they sleep.
Sleeping with a CPAP machine will be an adjustment. We recommend that you slowly introduce the machine. Try it at nap time at first and then for more extended periods each night. This will help them ease into the change and better adapt.
If your child cannot tolerate a CPAP machine, your doctor may recommend an oral appliance to treat their sleep apnea, which pushes the tongue and jaw forward, expanding their airway through the night. Oral appliances are less effective but are easier for most children to adapt to. This option is generally limited to those who had surgery to remove their tonsils and adenoids, and the sleep apnea persists.
Diet change
In addition to other treatment options for sleep apnea, lifestyle changes will be recommended for children who are considered overweight. Research has shown that weight loss successfully treats sleep apnea among children. Talk to your doctor about a nutritional and exercise plan that promotes a healthy way to lose weight.
Remember that adequate sleep is a crucial part of weight management. Kids who aren't getting enough sleep have a higher likelihood of gaining weight. A CPAP machine can help give them more restorative sleep to help with weight loss.
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When should your child see a doctor?
The big, lingering question you have is probably: what should I do first if I think my child has sleep apnea?
In general, you shouldn't try to self-diagnose your child's sleep apnea. If your child consistently presents any of the symptoms associated with sleep apnea -- snoring, gasping for air or restless sleeping -- you should consult a doctor. It's never too soon to start the conversation.
Tips to prepare for your appointment:
Make sure you bring all the questions you want to be answered. Don't shy away from talking through everything on your mind.
Be ready to explore treatment options you're comfortable with. Express your concerns and hesitations.
If you're seeking additional support, you can connect with your local A.W.A.K.E group, an education and support group run by the American Sleep Apnea Association.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
