Slowing your resting heart rate might extend your life. A high resting heart rate correlates with increased risk for high blood pressure, atherosclerosis, heart disease mortality and sudden death, notes the Harvard Medical School. Exercising regularly improves your cardiovascular endurance. Brisk walking, aerobic dance, running and other physical activities that require continuous, rhythmic motion make your heart more efficient at pumping blood through your body. This conditioning results in a lower resting heart rate. Consult your doctor about any medical concerns before beginning an exercise program, particularly if you have any history of heart trouble.
Step 1
Take your pulse when you are at rest. Turn one hand so your palm faces up. Use two fingers on the thumb side of your wrist and feel for your pulse. Count how many pulse beats you feel in 10 seconds. Multiply the pulse beats by six for your resting pulse rate.
Step 2
Determine your training heart rate. Subtract your age from 220 for your maximum heart rate. Multiply this number by .70 for your target heart rate for your exercise sessions. When you're exercising with your heart beating near 70 percent of your maximum, you're working aerobically, literally "with oxygen."
Step 3
Schedule your exercise daily. Pick a time that won't conflict with other commitments, such as first thing in the morning or after dinner. Make appointments with a partner if you have difficulty making the commitment on your own.
Step 4
Exercise at your target heart rate. Warm up, and when you reach your target heart rate, maintain it for 20 minutes. Cool down by continuing your activity at a slower rate until your heart rate returns to normal.
Step 5
Check your resting pulse rate weekly. This allows you to keep track of your progress. Variations in your pulse rate are normal; the objective is to track your progress over a period of weeks.
Tips and Warnings
- How long it takes to lower your resting pulse rate varies based on your age, fitness level and other individual factors. A normal resting pulse rate for an adult is 60 to 100 beats a minute. An athlete's resting heart rate may be near 40. Sit quietly for five to 10 minutes before taking your pulse.
- Avoid strain when you exercise. You should have enough breath to talk without gasping when you're exercising aerobically. Add time to your exercise gradually if you've been sedentary. Aim to increase your aerobic exercise to 30 minutes daily. Medications can affect your pulse rate. Check with your doctor.
Things You'll Need
- Watch or clock with a second hand or digital readout in seconds
