How to Reduce Resting Heart Rate

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When your heart rate varies with your activity, keeping your heart rate within a healthy range may extend your life span. Resting heart rate seems to be a common feature of all types of heart disease, so lowering it to the recommended range may reduce the risk of heart disease. Many factors affect heart rate, so reducing heart rate requires a variety of lifestyle factors.

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span= "article-image inner caption-class"> A man is doing heart rate measurement. (Image: purestock/purestock/getty images)

Increasing exercise

may have a counterintuitive effect on reducing heart rate, but over time, regular exercise slows down your resting heart rate by stimulating the parasympathetic nervous system and lowering heart rate. Uh, minutes. Since the normal resting heart rate is between 60 and 100 beats per minute, there should be a pulse within this range to ensure that your heart is not stressed too much every day. Although any type of exercise lowers your resting heart rate, studies have shown that intermittent, aerobic and resistance exercise have greater effects. Intermittent training of swimmers shows a significant difference in heart rate. Maximum dynamic exercise significantly reduces heart rate. Therefore, it may be beneficial to incorporate intermittence training into low impact training. In addition, regular aerobic exercise, such as jogging, running or cycling, usually reduces your resting heart rate by 5 to 25 times per minute. Finally, resistance training showed an 11% decrease in resting heart rate. If possible, taking these three types of exercise can speed up and slow down your heart rate every minute of rest. In contrast, low intensity exercise (such as walking) may have a certain effect on reducing heart rate, but the effect on reducing resting heart rate is not the same. < p > < H3 > reducing pressure < / H3 > < p > pressure can regularly lead to increased heart rate, increase inflammation in the body, and lead to other secondary health problems. Although there may be many sources of stress in your life, over time, controlling your stress response reduces your heart rate. Relaxation exercises, meditation or taijiquan, and other decompression techniques can all be used to lower your resting heart rate. Keep in mind that reducing lifestyle or work stress can be a long process.

Avoiding smoking and smoking of any kind will increase your resting heart rate. If you do not smoke at present, please avoid smoking or any activities similar to smoking. If you smoke now, try to quit tobacco products, which is an effective strategy to reduce heart rate. Because quitting smoking is not a one-night process for many people, reduce your heart rate by reducing smoking and gradually quitting the habit. Although it is strongly recommended to give up smoking altogether, reducing smoking also benefits the heart. When you are overweight, your heart must work faster to provide blood and nutrition for your whole body. When you lose weight, your heart can beat at a slower rate, and your daily stress will decrease. Change your diet to encourage weight loss and maintain a healthy body mass index of 18.5-24.9, either by lowering or maintaining a low heart rate. If you are already a healthy weight, maintaining that weight over time and avoiding weight gain will reduce your risk of resting heart rate increases.

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