If you’ve ever measured your heart rate and seen it is higher than the recommended value, you might’ve asked yourself: “ What can I do to lower it?”. We’re bringing you 5 tips on how to lower your resting heart rate and feel better in your body!
How to lower your resting heart rate
1. Exercise more
Exercise makes for the best way to keep your heart healthy. According to the American Heart Association, it is recommended to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both spread throughout the week.
Science has linked being inactive and sitting too much with a higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.
Getting 30 minutes of cardio exercise a day can help you lower your risk of developing cardiac troubles and help you feel better as a result!
2. Reduce stress
While we cannot influence all the external stressors, we can learn how to manage our body’s response to them! One of the easiest ways to reduce stress is meditation.
The goal is to keep your mind focused on the present and away from stressful or distracting thoughts. As your mind becomes calm, so does your body, resulting in a lowered stress level and as a result— lower heart rate.
Not only can meditation improve how your heart functions, but regular practice can enhance your outlook on life and motivate you to maintain many heart-healthy behaviors, like following a proper diet, getting adequate sleep, and keeping up regular exercise.
– Dr. John Denninger, director of research at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital
In our Bellabeat app, you can find specialized meditations aimed at lowering your stress levels, as well as helping you sleep better.
3. Lose weight if necessary
The larger the body, the more the heart must work to supply it with blood. This can put a strain on your heart, making it work harder to pump blood to all parts of your body.
Enjoying a healthy diet can help you lose weight and make you healthier.
Always make sure not to use restricting diets that make you lose a lot of weight in a short period of time. The optimal weight loss is around 1-2 pounds a week!
If you’re still not sure how to lose weight, our weight loss program is an easy way to start your journey toward feeling better and being healthier. It includes a personalized meal and exercise plan, along with a vast wellness library filled with educational articles! Your one-stop-shop for all things wellness!
4. Stay in a colder environment
With summer approaching, most of us will be in the sun more often than usual. The warmer the temperature, the higher the heartbeat count. This is because the heart works faster to pump blood to the skin’s surface, create sweat, and cool off the body.
Try to spend as much time as you can in cool places to ensure the heart isn’t working too hard.
Keep an umbrella ready for beach trips, pick an indoor table at the restaurant at which you dine, and remember to stay well.
5. Reduce your tobacco consumption
Tobacco is one of the culprits most often associated with coronary diseases as it wreaks havoc on your whole body. According to research, there is a direct link between tobacco consumption and higher resting heart rate. Try to stop using tobacco products or reduce the usage to the lowest amount possible.
Heart rate at rest was significantly higher in smokers by 1.5 to 5 beats/min.
– Department of Preventive Medicine, Northwestern University Medical School, Chicago
One of the easiest changes you can make to lower your resting heart rate is to make healthy changes! Exercising daily, eating a healthy diet, and meditating can do wonders to help your heart rate lower! With these 5 tips, you’ll feel better, be healthier and use your day to the fullest!