For most adults, a normal resting heart rate is between 60 to 100 beats per minute (bpm). But if you're toward the top end of this range, or above it, you'll want to lower it. Show
It is possible to have a heart rate that's too low, but generally, the lower your resting heart rate, the healthier you are. In fact, well-trained athletes and highly-active adults are often in the 40 to 50 bpm range. If your resting heart rate is too high, here are some of the best strategies to lower it over time, as well as tips to calm it down in the moment. How to lower your heart rate over timeKristin Dean, MD, a board-certified physician at Doctor On Demand, says when your heart beats fewer times each minute, it is more efficient and doesn't have to work as hard to pump blood through the body. "Studies have shown that a lower overall workload for your heart is a good thing for heart health long-term," Dean says. "Higher heart rates may be associated with an increased risk of heart attacks or strokes, as seen in the Copenhagen Male Study." Additionally, a higher resting heart rate has been associated with increased risk of diabetes and heart disease leading to death, says Maheer Gandhavadi, MD, Clinical Cardiac Electrophysiology with Dignity Health Mercy Medical Group. You can lower your resting heart rate by making a few lifestyle changes. Dean says some of the best ways include:
How to lower your heart rate in the momentAnxiety and stress can also cause an increased heart rate, both over time and in the moment. According to Harvard Medical School, generalized anxiety disorder may lead to higher rates of heart attacks and cardiac injuries. There are a few common strategies that can help manage anxiety over time and lower your heart rate to a normal resting number in the moment. Dean and Gandhavadi suggest:
If anxiety and stress is a regular part of your life, you should also minimize your use of caffeine and potentially meet with a therapist to find the strategies that work for you to manage stress. If you have a consistently elevated resting heart rate, a doctor's visit is necessary. Together, you can create a personalized plan for improving your cardiac health. Related stories about heart health:
Mary Sauer is a freelance writer for Insider. Read more Read less Your heart rate is one important measure of heart health. Heart rate indicates how well your heart delivers oxygen-rich blood to the rest of your body. In general, a lower resting heart rate (measured when you are not active) means that your heart is healthier and more efficient. This article discusses resting heart rate and lifestyle changes to help you achieve a lower resting heart rate and overall better health. Nastasic / Getty Images Finding Your Heart RateResting heart rate is measured by taking your pulse. For the best results, take your pulse first thing in the morning when you wake up, while you're still in bed. To take your pulse, find your heartbeat at the side of your neck or the thumb side of your wrist. Place the pads of your index and middle fingers gently over the artery. Once you feel your heartbeat, count the number of beats for 60 seconds. You can count for 15 seconds and multiply by four, or count for 30 seconds and multiply by two, but counting for a full minute is most accurate. Normal Resting Heart RateNormal resting heart rate for adults is between 60 to 100 beats per minute. However, many factors influence heart rate. For example, if you're under a lot of stress, your resting heart rate will be higher. If you're a well-trained endurance athlete, your resting heart rate could be much lower than average—40 or 50 beats per minute. Certain medications can also affect your resting heart rate, including calcium channel blockers and beta blockers. These medications lower heart rate, and are prescribed to treat conditions such as chest pain, abnormal heart rhythms, and high blood pressure. Is My Heart Rate Too High?A persistently elevated resting heart rate can be an important sign of a host of underlying medical conditions, including (but not limited to):
If you are experiencing a persistently elevated resting heart rate, you should always be evaluated by your healthcare provider as a first step. When to Seek Immediate Medical AttentionA high heart rate can be a symptom of a heart attack. This is a life-threatening condition that requires immediate medical attention. Additional symptoms of heart attack include:
Why Would My Heart Rate Be High?Tachycardia is a condition that describes a heart rate that is too high—typically more than 100 beats per minute. If your heart rate is higher than normal, there could be several reasons. Medical conditions can cause tachycardia. Electrical impulses in your heart cause it to beat. Abnormal firing of these electrical signals can cause an increased heart rate. Tachycardia can also occur with high blood pressure, lung conditions, blood clots, or too much thyroid hormone in the body. Stress is another culprit. When you experience stress, your body triggers a "fight or flight" response. Part of this response is an increased heart rate. If you feel stressed out a lot of the time, your resting heart rate can stay elevated. A high heart rate can also occur from caffeine, alcohol, smoking, and other controllable lifestyle behaviors. Try These Tips to Lower Your Heart RateMaking some changes to your lifestyle habits can lower your heart rate and also decrease your overall risk for heart disease. Get Some ExerciseExercising on a regular basis will improve your heart's efficiency, lowering your resting heart rate. The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week. Thirty minutes of brisk walking five days a week will meet this recommendation. Reduce StressReducing your stress level can decrease your heart rate. Stress management techniques can include:
Change Your DietWhat you eat can contribute to a higher heart rate. Salt (sodium) in particular can negatively affect your heart. The average American consumes 4,000 milligrams of sodium per day. You might be in this category even if you don't "salt" your food. Pay attention to food labels—large amounts of sodium are present in processed and frozen foods. The upper limit for adults for daily sodium intake should be no more than 2,300 milligrams per day. If you've got high blood pressure, this recommendation drops to 1,500 milligrams per day. Stop SmokingSmoking increases resting heart rate, and the more you smoke, the more it impacts your heart. Giving up smoking can be a difficult process, but with a plan, you can be successful.
Avoid Caffeine Consuming caffeine can increase your heart rate. Avoid caffeinated coffee and other beverages that contain caffeine such as energy drinks, soda, and teas. Dietary supplements also commonly include caffeine—be
sure to check product labels. Stay HydratedWhen you are dehydrated, there is less blood circulating through your body. As a result, your heart has to beat faster to keep your blood pumping. Dehydration can also cause other negative symptoms, such as dizziness, dry mouth, and muscle cramps. In general, adults should drink four to six cups of water per day. If you are well-hydrated, your urine should be pale and clear. Get Your SleepLack of sleep can have a negative effect on your heart health. Not only can your heart rate increase if you are chronically sleep-deprived, but your blood pressure stays elevated as well. In general, adults need at least seven hours of sleep each night. If you have difficulty sleeping, try these tips:
SummaryHigh heart rate can be caused by many different factors, including stress, medical conditions, and lifestyle behaviors such as smoking and dehydration. Heart rate can be lowered with regular physical activity, adequate sleep, healthy diet, and avoiding smoking and excess caffeine. If your heart rate is higher than average, talk to your healthcare provider. In some cases, a higher resting heart rate can be considered "normal." They can help you determine whether other medical conditions or lifestyle habits are contributing to your heart rate. In some cases, medication
is needed to address your high heart rate. A Word From Verywell Finding out your heart rate is above average can be alarming. The important thing to remember is that many factors can affect your heart rate, and most of them are
changeable. You have the ability to alter your lifestyle choices and improve your heart rate. Ask your loved ones to help hold you accountable and provide support as you make the changes that are right for you. Frequently Asked Questions
By Aubrey Bailey, PT, DPT, CHT Thanks for your feedback! How do I lower my resting heart rate quickly?“Close your mouth and nose and raise the pressure in your chest, like you're stifling a sneeze.” Breathe in for 5-8 seconds, hold that breath for 3-5 seconds, then exhale slowly. Repeat several times. Raising your aortic pressure in this way will lower your heart rate.
What is a good resting heart rate by age?Normal Heart Rate by Age Chart. Why is my resting heart rate so high?Common causes of a fast resting heart rate include stress, certain medical conditions, and pregnancy. Supplements, caffeine, alcohol, and tobacco can also lead to an accelerated heart rate.
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