Your heart rate rises and falls based on your activity, mood, and what's going on in the world around you.
However, your resting heart rate serves as a guide for your heart rate. Your heart rate is measured when you are completely at rest, such as: B. When you are sitting, sleeping, or watching your favorite show on Netflix.
Resting heart rate varies from person to person and varies from day to day. On the other hand, a high resting heart rate can be a warning sign. In most cases, this is a symptom of another problem with the body.
Here are some suggestions for reducing that number.
How to lower resting heart rate? The following lifestyle changes can help your heart and lower your blood pressure.
1. Get up and go!
A sedentary lifestyle is the most common cause of a high resting heart rate because you sit a lot. What's the best technique to get your resting heart rate down to a manageable level? practise.
A resilient heart is the result of regular physical activity. "Because it pumps more blood with each beat, your heart doesn't have to work as hard, which lowers your heart rate.
Heart-healthy exercise includes 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week, as recommended by the American Heart Association (AHA).
Of course, exercise has other benefits, as poor exercise can increase the likelihood of developing health problems such as high blood pressure, weight gain, and diabetes.
2. Control your stress levels.
A high heart rate can also be caused by anxiety and stress. Make your day as calm as possible to ease it.
Become more conscious try meditation or use breathing techniques to relax and calm down.
3. Avoid caffeine and nicotine
Both coffee and cigarettes are stimulants because they can raise your heart rate.
Reducing or eliminating these activities completely can help lower your resting heart rate. (A dietitian recommends reducing your caffeine intake.) Do you want to quit smoking? A doctor who practices integrative medicine offers some advice. )
4. Maintain a healthy body mass index (BMI).
Your heart rate can be lowered by losing weight and getting thinner. Because the heavier you are, the harder your body has to work to get blood flowing around your body -- especially if you don't have a lot of muscle -- the more fatigued you'll feel.
Combining a balanced diet with regular physical activity makes it easier to maintain a healthy weight. Also, they are very good for your heart. It's a win-win situation.
5. Drink plenty of water.
Your heart's work gets easier when you drink water. Due to dehydration, the blood becomes thicker, requiring your ticker to work harder to move the blood. Give your heart a break and lower your resting heart rate by muting your whistle.
It is also recommended to avoid alcohol as it can lead to dehydration. (It's worth noting that alcohol also increases heart rate.)
6. Get a good night’s sleep.
Lack of sleep can damage the heart. The best thing you can do for your heart (and yourself) is to get enough sleep each night.