Heart rate is the amount of work the heart is doing to pump blood through the body. It is measured in beats per minute (bpm). When it comes to a person’s fitness, they often wonder how to lower heart rate with exercise.
In most people, the resting heart rate is between 60 and 100 bpm. Your heart rate can also change during exercise. Most people’s heart rate increases to between 60 and 80 bpm during exercise. But the change is usually gradual and your heart rate can reach 200 bpm during intense exercise.
If you want to lower your resting heart rate, you have several options. The most effective way is to exercise.
In this post, we will discuss the best ways to lower your resting heart rate and the benefits of doing so.
Understanding Your Resting Heart Rate
Your heart rate will rise and lower based on what you are doing, the things happening around you and how you feel at the moment but the baseline is your resting heart rate.
Resting heart rate is the intensity at which your heart pumps blood while you are totally at rest. You may be asleep, sitting, reading your favourite book or just watching.
Resting heart rate varies day-to-day and with everyone. However, if your heart is beating fast when you are at rest, it is a sign that there is something abnormal happening in your body.
How to Measure Your Resting Heart Rate
The normal resting heart rate ranges between 60 and 100 bpm.
The most effective time to measure your resting heart rate is just after waking up and before you leave the bed. Place a finger on your wrist or the side of your neck. Once you feel a pulse, count the number of beats in a minute.
You may also count the number of beats in 30 seconds and multiply it by 2
A slower resting heart rate is generally a sign of good health but a high resting heart rate should serve as a red flag. It may be a sign of:
- Poor diet
- Anaemia
- Heart damage
- Dehydration
- Thyroid issues
- Infections
A high resting heart rate indicates that your heart is trying extra hard to pump blood throughout your body. That effort the heart takes to pump blood may lead to adverse effects on your health like hypertension, fatigue, blood clots and many more.
How to Lower Your Resting Heart Rate
Some changes to how you live your life could help lower your pulse and improve your overall health, which will, in turn, lower your resting heart rate.
Exercise
The most effective way to lower your resting heart rate and maintain it is through regular exercise.
An inactive lifestyle, where you spend most of your time not moving, is a common cause of a high resting heart rate. Being in bad shape also leads to a rise in the risk of other complications like hypertension, diabetes and obesity.
When you expose your heart to a frequent and healthy workout, it will become stronger and lead to a normal resting heart rate.
Stay hydrated
Your heart struggles to maintain a stable blood flow when your body is dehydrated. The blood usually thickens and the heart works extra hard to pump blood throughout your body.
To dial down the rate at which your heart is pumping at rest, drink a lot of water frequently. Also, avoid taking alcohol and drinks rich in sugar and caffeine because they can cause dehydration.
Get adequate sleep
Long term lack of sleep and irregular sleeping patterns stresses the entire body, including your heart.
It is advisable to get about 7 to 8 hours of sleep every day. Sleep well to keep your heart and the whole body healthy and in good working condition as well. That will also help you achieve a lasting lower resting heart rate.
Eat healthy meals
Eat a balanced diet and always ensure your meals are inclusive of vegetables, lean meats, fruits and legumes. A healthy diet will help you improve the health of your heart and that of your whole body.
Consuming foods and supplements that are heart-healthy and rich in antioxidants may decrease your blood pressure and help your heart to pump blood easily.
Lessen you stress
Your heart rate increases as your stress and anxiety levels rise. Anything can trigger your stress and it may feel unavoidable. It may be work-related or just many personal issues that make you feel overwhelmed.
An easier way to manage your stress is to take some time off your phone every day and focus on being productive and clearing your mind. Try meditating, breathing exercises and being mindful of your mental health.
Maintain a healthy body weight
Extra weight increases your resting heart rate and also stresses the body. The more the weight of your body, the more your heart puts effort to pump blood through your body.
It is advisable to lose weight to lower your resting heart rate and maintain an overall healthy body.
Adopt a healthy diet and exercise regularly to stay in shape and maintain a healthy body weight because it is good for your heart.
Reduce the intake of nicotine and caffeine
Stimulants lead to dehydration, causing the intensity of your heartbeat to increase. The frequent use of nicotine products like cigarettes constricts your blood vessels, making your heart put in the extra effort of pumping blood.
Reducing your intake or completely avoiding them will go a long way to lower your resting heart rate.
Spend time outdoors
Spending a lot of time indoors may lead to stress and anxiety.
It is advisable to find time between your busy schedule and indoor stay to go out and spend time in nature. Take a short walk to the park or head to the woods and connect with nature.
Doing this regularly tends to be therapeutic and lessens your stress levels, lowering your resting heart rate.
Christian Scott is the founder and director of MindBodyFit, a website dedicated to providing the latest information on fitness, health, and mental well-being technology. With over six years of experience in the health and fitness industry, Christian is a passionate fitness enthusiast who combines his love for technology and wellness to help others achieve their best selves.
