Decreasing your heart rate through healthy lifestyle choices will benefit you in many ways including extending your longevity and providing a more positive outlook on life. Do not add numerous dramatic changes at one time to avoid shocking your system. Small steps result in life-long healthy changes. Check with your doctor prior to making any health-related changes to prevent illness or injury.
Exercise
Making room for exercise is a healthy lifestyle change to consider for a variety of reasons. Exercise is a natural stress-reduction technique that can lower the heart rate, according to MayoClinic.com. Daily physical activity can lower mental and physical tension levels, regulate blood pressure levels, aid in stress management, increase energy levels and improve your mental outlook, according to the American Heart Association. Change does not require dramatic steps. Start out with only two minutes at a low intensity, if new to physical activity. As you become stronger, gradually increase your time and intensity levels. Exercise can range from walking, bicycling and dancing to performing more everyday activities such as house painting or walking instead of taking elevators.
Yoga
Yoga is an ancient Eastern-based philosophy that balances the entire person by connecting mind, body and breath, according to the University of Maryland Medical Center. Yoga is known as a mind-body therapy that many Westerners use for physical exercise and relaxation. MayoClinic.com considers yoga a beneficial stress-reduction technique. All branches of yoga combine breathing exercises, physical postures that improve balance, mobility and strength and meditation to calm the mind and improve overall health. Health benefits include lowered heart rate and blood pressure levels, increased breathing capacity, improved muscle functioning, decreased stress levels and increased self-confidence.
Laughter
Laughter is considered a healthy habit that fights stress, according to the American Heart Association. Laughing at a movie, joke or yourself can relax your entire body. A hearty, belly laugh can relax muscles while relieving physical tension for up to 45 minutes afterwards, according to HelpGuide.org. Laughter releases endomorphins, which are known as the body's happy chemicals. These chemicals promote a positive viewpoint toward life.Your immune system strengthens since laughter also reduces stress hormone levels. Heart health can improve since laughter can improve blood vessel functioning and blood circulation. Laughter can protect your heart, according to HelpGuide.org and the University of Maryland Medical Center. Playing with a pet, reading a humorous book, watching a comedy, playing games, reading the funny pages, telling or sharing jokes, joining a laughter or yoga-laughter class, being silly and/or playing with children are all ways to get more laughter into your life. Having a sense of humor can provide a more balanced, creative, positive and relaxed viewpoint of life.
References
- MayoClinic.com: RelaxationTechniques, Essential for Stress Reduction
- American Heart Association: Benefits of Daily Physical Activity
- American Heart Association: Fight Stress with Healthy Habits
- University of Maryland Medical Center: Yoga
- HelpGuide.org: Laughter is the Best Medicine
- University of Maryland Medical Center: Laughter Helps Blood Vessels
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