Resting heart rate is the speed at which your heart beats when you’re at complete rest, sitting down and without stress. Recovery heart rate is the speed at which your heart goes back to resting beats after intense activity or exercise. According to a medical website article written by Dr. Gabe Mirkin, the faster your heart recovers, the fitter you are. Changing certain lifestyle habits and adopting others can help decrease your heart rate and make you healthier.
Get in Shape
According to FitMed, getting fit slows down your heart rate considerably. This is because your heart becomes more effective at pumping blood, thus decreasing the need for faster and more frequent beating. A mix of high-intensity and low-intensity activities provides you with the best training options. Heart rate goes higher when you perform an activity that engages a large number of muscle groups, such as cross-country skiing. Biking, walking and other forms of exercise that engage only the upper or the lower body keep your heart rate lower. Keep in mind than to get fit and eventually obtain a lower heart rate, you will first need to train hard, leading to a higher rate during the exercise period. If you have a medical condition that is affected by exhaustion, talk to your doctor before starting an exercise program.
Lower Stress
According to the Mayo Clinic, a number of factors can affect heart rate, including emotions and stress. If you suffer from anxiety, insomnia, panic attacks or depression, you can also experience rapid heartbeat, according to eCureMe. Environmental stresses, such as high temperature or humidity, wind chill and altitude also accelerate your heartbeat, according to FitMed. When there’s nothing you can do to change the weather, lowering your stress levels can be done in just a few steps.
When you feel your heart speeding up, take a few moments to regain your composure. Walk away from the stressor, whether that means taking a break from a difficult task or stopping a conversation for the time being. Go for a walk or head to the gym, take a long bath, listen to soft music, get a massage or have a cup of tea. If you have a pet, play with him for a while. Not only will these things help you relax and recharge, but you’re also likely to forget the stressful situation and feel better. Deep breathing, meditation and gentle exercise such as yoga also can help.
Eliminate Stimulants
Stimulants such as caffeine, alcohol and smoking all can increase your heart rate. So can certain medications or weight-loss pills that contain caffeine or other stimulants. If you get worked up watching the news or discussing politics or religion, your heart rate will rise. To help you slow down and decrease heart rate, you need to take control of your environment and your actions, avoiding hot topics, reducing your to-do list and allowing yourself to relax after a long day. Instead of watching the news, enjoy a movie or a fun TV show, for example. According to Help Guide, sugar is another stimulant that will provide a high and then make you crash, increasing stress levels and your heart rate.
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