Lowering your resting heart rate can improve your overall cardiovascular health. Several lifestyle changes can contribute to a lower heart rate.
Proven Ways to Lower Your Resting Heart Rate
Here are some effective strategies, supported by research and medical professionals:
1. Regular Exercise
Consistent physical activity is crucial. Activities like brisk walking, swimming, and cycling strengthen your heart muscle, leading to more efficient pumping and a lower resting heart rate. A 2018 meta-analysis confirms that exercise, particularly endurance training and yoga, significantly decreases resting heart rate (RHR). https://pmc.ncbi.nlm.nih.gov/articles/PMC6306777/ Even for athletes, a lower resting heart rate (30-40 bpm) is common due to the heart muscle's increased strength. https://www.healthline.com/health/athlete-heart-rate
2. Stress Reduction
Chronic stress elevates your heart rate. Employ stress-management techniques like meditation, yoga, deep breathing exercises, or spending time in nature to promote relaxation and lower your RHR.
3. Quit Smoking
Smoking significantly increases your resting heart rate. Quitting tobacco products is vital for improving heart health and lowering your RHR. Smokers consistently exhibit higher resting heart rates than non-smokers. https://www.health.harvard.edu/blog/increase-in-resting-heart-rate-is-a-signal-worth-watching-201112214013
4. Maintain a Healthy Weight
Excess weight puts extra strain on your heart. Weight loss, if necessary, can significantly reduce your resting heart rate. A leaner physique eases the workload on your heart. https://health.clevelandclinic.org/how-to-lower-your-resting-heart-rate
5. Improve Sleep Quality
Sufficient and restful sleep is essential for overall health, including cardiovascular function. Poor sleep or frequent awakenings can increase your RHR. https://www.webmd.com/heart-disease/how-to-lower-your-heart-rate In some cases, treating sleep apnea with CPAP can lower daytime resting heart rates. https://www.uchicagomedicine.org/forefront/heart-and-vascular-articles/2020/october/sleep-apnea-treatment-reduces-heart-problems-in-patients-high-risk-group-for-covid-19
6. Avoid Extreme Heat
High temperatures can increase your heart rate. Staying in cooler environments can help maintain a lower RHR. https://www.hackensackmeridianhealth.org/en/healthu/2018/07/17/heart-rate
A lower resting heart rate generally indicates better cardiovascular fitness and more efficient heart function. However, always consult your doctor if you have concerns about your heart rate.
