Our heart’s resting rate determines how fit we are – if you have an athlete or, say, a runner in your family, you may have noticed that their heart rate is lower than the others. For those who aren’t that physically active or fit, the resting heart rate for them would be higher. On an average, a person’s healthy resting heart rate is 60 to 80 beats a minute.
As per the American Heart Association, our healthy resting heart rate is excellent in the morning, after a good, peaceful sleep. Recent studies suggest that a high rate is an indicator of heart problems in both men and women. Here’s how you can achieve a lower resting heart rate and thus a healthy heart.
Do the Cardio: Regular cardio, preferably a total of 30 minutes, at least three times a week would keep your circulatory system functioning well. Even if you make walking everyday a habit, you’d notice that you get better sleep and develop a more stable heart rate over time.
Eat well and good: Healthy food as well as the ideal way to chew, which is slowly, will help you achieve a lower heart rate. Steer away from cholesterol-boosting food and stick to green vegetables and less oily food. Make it a habit to eat smaller meals but at regular intervals, and ensure you aren’t skipping any of the three primary meals of a day.
It’s never a bad time to rest: For this habit especially, we need to get back to our childhood routine of catching adequate sleep. Plenty of rest and having enough sleep stabilizes the heart rate and helps keep our energy up throughout the day.
Stress me not: Keeping stressors at bay will help your heart and brain work to the best of their ability. Find your own balance between work and personal life, to counteract any unnecessary stress. Take out the time to notice what makes you happy, and go for it, whenever you can.
Water isn’t overrated: If you are feeling thirsty or even if you aren’t sure why you are irritable, ensure that you get enough water into your system before you start doing anything else. When you are dehydrated, your heart needs to exert much more, which leads to an increased heart rate.