This is the right way to lower your resting heart rate
Here is the right way to do it
We generally have a habit of checking our weight, blood pressure and blood sugar level, but how many of you have ever checked your resting heart rate? The only time we get our heart rate or pulse rate checked is when we go to the doctor. Resting heart rate is something which is easily ignored, but it is crucial for your health and well-being.
Your heart rate can give a peek into your overall health condition. It can help determine if you are suffering from any health conditions and your level of fitness. Having a lower resting heart rate is a sign of overall good health.
The normal heart rate
Your pulse rate is defined as the number of times your heart beats per minute when you are resting. For an average adult, it is somewhere between 60 to 100 beats per minute. However, the number can vary from person to person depending on several factors like age, sex, health conditions, body size and medications. Our heart rate fluctuates throughout the day depending on our emotions, physical activity and temperature.
How to measure your heart rate
The ideal time to measure your heart rate is in the morning on an empty stomach. This should be the first thing you should do after you wake up. To measure your heart rate, firmly place your second and third fingers of your hand below the base of your thumb on your other hand’s wrist. You will feel your pulse. Count the number of pulse rate in one minute. Do this twice to get a consistent reading.
How to lower your heart rate
Lower heart rate indicates good health. Your heart rate is certainly determined by a lot of factors, but you can lower it over time by making some small lifestyle tweaks. Here are a few things that you can do:
Exercising daily is good for your overall health including your heart rate. Performing cardiovascular exercises help to strengthen your heart muscles and will make them work more efficiently. Walking, skipping rope, jumping jacks are some cardio exercises you can do for the sake of your heart health.
What you eat and drink in a day also has a major impact on your cardiovascular health. To lower your heart rate, eat a healthy and well-balanced diet. Your plate should be full of healthy food, cooked in less oil and spices. Also, avoid excessive caffeine and tea intake in a day. Drink 2 litres of water daily.
Quit smoking and alcohol intake
Smoking narrows your veins and arteries, causing a spike in the heart rate. Alcohol, on the other hand, leads to dehydration and your body has to work harder to process it. Both have a negative effect on your heart rate.
Stress often spikes our heart rate to a dangerous level. So it is important to keep a check on your stress level and take necessary precautions to manage it. Practising yoga and good night’s sleep are important to calm your wandering mind.
Maintain a healthy body weight
Being obese puts extra pressure on your heart and makes your heart work harder. This can increase your heart rate. Try to maintain a healthy body weight to lower your heart rate.
How to reduce the sudden spike in the heart rate
Stress, anxiety and intense physical activity can sometimes spike the heart rate within a few seconds. It generally comes to normal after a while. But here are a few things that you can do to bring it back to normal.
Practice slow and mindful breathing
Sit down comfortably and remain calm
Take a small walk, preferably outdoors
Take a warm bath