Most adults have a resting heart rate of between 60 to 100 beats per minute, with well-trained athletes having resting heart rates as low as 40 to 60 beats per minute. According to MayoClinic.com, lower heart rates tend to indicate efficient heart function and better cardiovascular fitness. Your heart rate will vary throughout the day based on your activity level, body position and emotional state.
Regular Physical Activity
Even though your heart rate will increase during physical activity, as your physical fitness improves, you could see a decrease in your resting heart rate. The American Heart Association suggests performing moderate to vigorously intense exercise for at least 30 minutes on most days of the week. Aerobic exercise that requires your major muscle groups to work in sequence for an extended period of time will properly exercise your heart and lungs, helping make them more efficient while at rest. Perform exercise like walking, biking, swimming or rowing. And as MayoClinic.com indicates, the greater your physical fitness, the lower your resting heart rate will be.
Yoga
Exercises that focus on relaxation and breathing can also decrease your heart rate. The University of Maryland Medical Center notes that the focus on breathing during yoga has been proven to decrease heart rate and blood pressure, increase muscle relaxation and increase breathing capacity. The subsequent decrease in stress and improvement in mental health also helps support overall improvements in cardiovascular function. Perform yoga for at least 20 minutes, two times a week to see benefits.
Tai Chi
Tai Chi is a form of martial arts, and like yoga, tai chi focuses on a mind-body connection that improves mental health and decreases stress. As you move through the slow motions and poses of Tai Chi, you will find yourself focusing on breathing and relaxation. According to the American Cancer Society, Tai Chi provides cardiovascular benefits and can contribute to a decrease in heart rate. If you prefer water exercise to land based exercise, you can take a water-based form of Tai Chi known as Ai Chi. You will move through the same movements as Tai Chi, but in the medium of the water.
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