The normal heart rate for a healthy adult is 60 to 100 beats per minute. While your heart rate may be slower or faster, a rate that remains elevated can cause heart palpitations, which can make you feel as though your heart is racing. If you find that your heart rate increases even when you aren't participating in aerobic activity, your heart may be weak. By using regular exercise and relaxation techniques, you can help naturally slow your heart rate for a healthier heart overall.
Step 1
Engage in physical activity that brings your heart rate to 60 to 85 percent of your maximum heart rate for at least 30 minutes per day, suggests the American Heart Association. It may sound counterintuitive, but raising your heart rate can strengthen your heart so that it needn't work so hard otherwise. A strong heart means that it effectively pumps blood and oxygen throughout your body. When you're unhealthy, your heart has to work too hard, even when climbing stairs or resting. Engage in cardiovascular activities like walking, biking or swimming to strengthen your heart and slow its average rate.
Step 2
Reduce the amount of caffeine that you drink each day. Caffeine is a drug that can speed up your heart rate, often giving you the feeling of energy when you're tired. Unfortunately, that sped-up heart rate can put you at risk for palpitations if you already suffer from a weak heart. If you can't go a morning without your cup of joe, switch to decaf and avoid colas throughout the day.
Step 3
Practice relaxation techniques that help slow your heart when it beats faster because of anxiety and stress. Stress and anxiety cause your heart to work harder, which is why it's important to take a break and practice breathing exercises or visualization techniques that can help to calm you, notes MayoClinic.com. Try closing your eyes and thinking about a calming location or concentrating on slow, steady breathing.
Step 4
Cool down after you exercise. When you exercise, you raise your heart rate and strengthen your heart. But an elevated heart rate can sometimes make you feel dizzy after exercise, so it's important to slow your exercise gradually and then take time to stretch and breathe afterward to return your heart rate to normal.
Step 5
Keep a record of your elevated heart rate and note when you experience palpitations. Then schedule an appointment with your doctor to talk about your heart rate. In some cases, you may need other lifestyle changes and even prescription medication to help your heart function at its best.
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