Home » Heart Rate » How to Lower Your Resting Heart Rate? All You Need To Know About
Resting heart rate is the number of times your heart beats per minute when at rest. A lower resting heart rate is generally considered a sign of good health and cardiovascular fitness. The optimal resting heart rate (bpm) for the majority of individuals should be between 60 and 100 (ref. link). If your resting heart rate is higher than you would like, there are lifestyle changes you can make to help lower it.
Lower workload on the heart:
A lower resting heart rate means that your heart doesn’t have to work as hard to pump blood through your body. This can reduce the workload on your heart and may lower your risk of developing heart disease.
Improved Cardiovascular Fitness:
A lower resting heart rate can also indicate that you have better cardiovascular fitness. This means that your heart is strong and efficient, and can deliver oxygen and nutrients to your body more efficiently.
Better Recovery Time:
Individuals with a lower resting heart rate may also have a shorter recovery time after physical activity. This is because their heart is more efficient at returning to its resting state after being elevated during exercise.
Lower risk of Hypertension:
Having a lower resting heart rate may also lower your risk of developing hypertension (high blood pressure). This is because a lower resting heart rate can indicate that your blood vessels are more relaxed, allowing blood to flow more easily.
Reduced Stress on the Body:
A lower resting heart rate may also reduce stress on the body, as a higher resting heart rate can be a sign of stress or anxiety. By keeping your heart rate lower, you may be able to manage stress and anxiety more effectively.
Overall, having a lower resting heart rate is a sign of good cardiovascular health and can help lower your risk of developing heart disease and other health conditions.
There are many factors affecting the resting heart rate, like:
Age: As we age, our resting heart rate may increase slightly.
Gender: Women tend to have a slightly higher resting heart rate than men.
Physical fitness level: Individuals who are physically fit tend to have lower resting heart rates.
Medications: Certain medications, such as beta-blockers, can lower the resting heart rate.
Medical conditions: Medical conditions such as thyroid disorders, anemia, and sleep apnea can impact the resting heart rate.
2018 meta-analysis (ref. link) found that regular exercise can reduce resting heart rate consistently. Regular exercise, particularly cardiovascular exercise, can help improve cardiovascular fitness and lower the resting heart rate. On most days of the week, try to get in at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming.
Staying hydrated is essential for maintaining a healthy heart rate. Dehydration can cause the heart to work harder, leading to an increase in heart rate. By drinking enough water and staying hydrated, you can help your body maintain a healthy heart rate during physical activity and reduce the risk of dehydration-related complications. A 2017 study (ref. link) discovered that a 335 ml of water can reduce resting heart rate for a 30-minute period.
Eating a healthy, balanced diet can also help lower the resting heart rate. Focus on whole, nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins, and limit processed and high-fat foods. A diet rich in Antioxidants, dietary fiber, Vitamin A, Vitamin C promotes heart health according to a study (ref. link).
Stress can increase the resting heart rate, so finding ways to manage stress can be beneficial. Practices such as meditation, deep breathing, and yoga can help reduce stress and lower the resting heart rate.
Getting enough quality sleep is essential for overall health and can also impact the resting heart rate. Establish a regular sleep schedule and aim for 7-8 hours of sleep each night.
Smoking can increase resting heart rate and put additional strain on the heart. Quitting smoking can help lower your resting heart rate and improve your overall health. Research from 2020 (ref. link) found that people’s resting heart rates increase when they change their regular bedtimes.
If your resting heart rate remains consistently high, despite lifestyle changes, it may be a sign of an underlying medical condition. Additionally, if you experience symptoms such as chest pain, shortness of breath, or dizziness, it is important to seek medical attention.
Lowering your resting heart rate can be beneficial for overall health and can reduce your risk of heart disease. By making lifestyle changes such as regular exercise, healthy eating, stress management, quality sleep, and quitting smoking, you can help lower your resting heart rate and improve cardiovascular fitness. One of the best ways to ensure the changes you are making are positively impacting your heart is by monitoring it. Purchase the Frontier X2 smart heart monitor, and gain access to a multitude of heart health metrics including heart rate, so that you can stay on top of your heart health always. If you have concerns about your resting heart rate, be sure to speak with your healthcare provider.
There are a number of ways to reduce your resting heart rate, including regular aerobic exercise, practicing relaxation techniques, and getting sufficient sleep.
A healthy resting heart rate for adults is typically between 60 and 100 beats per minute. However, the ideal resting heart rate can vary depending on age, fitness level, and overall health. For example, a resting heart rate of 50-60 beats per minute may be considered healthy for athletes or individuals who exercise regularly.
Several factors can contribute to a high resting heart rate, like stress and anxiety, a lack of physical activity, dehydration, certain medications, or medical conditions. If you have concerns about your resting heart rate, it’s important to speak with your doctor to determine the underlying cause and develop an appropriate treatment plan.
The speed at which you can lower your resting heart rate depends on various factors, including your current heart rate, overall health, and lifestyle habits. Engaging in regular physical activity, practicing relaxation techniques, and getting enough sleep can help lower your resting heart rate over time. However, it’s important to make lifestyle changes gradually and work with your healthcare provider to develop a safe and effective plan to lower your heart rate.
Lifestyle changes such as regular exercise, maintaining a healthy weight, managing stress levels, and getting enough sleep can all help lower your resting heart rate.
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