Heart rate refers to the number of heartbeats a person has per minute. It is also commonly called the pulse. A lower resting heart rate is usually a sign of good health. In this article, learn how to measure resting heart rate then the ideal range and how to reduce heart rate immediately and in the long term.
The easiest way to check the pulse is to place the index and middle fingers side by side on the neck, below the edge of the jaw. Count how many heartbeats occur in 60 seconds. Some people can also feel their pulse inside their wrist. It may be easier to count the number of heartbeats that occur in 30 seconds and then multiply the result by 2. Pulse is best measured after periods of prolonged rest. The ideal is to count the beats of his heart first thing in the morning, still in his bed.
- 1 How to lower heart rate
- 2 11 tips to reduce heart rate in the long term:
- 2.1 1. Exercise
- 2.2 2. Stay hydrated
- 2.3 3. Limit the consumption of stimulants, such as caffeine and nicotine
- 2.4 4. Limit alcohol consumption
- 2.5 5. Adopt a healthy and balanced diet
- 2.6 6. Get enough sleep
- 2.7 7. Maintain a healthy body weight
- 2.8 8. Reduce or resolve sources of substantial long-term stress
- 2.9 9. Seek psychological counseling
- 2.10 10. Get outdoors
- 2.11 11. Practice relaxation techniques
- 3 Complications associated with high heart rate include:
- 4 Ideal Heart Rhythms
- 5 The average heart rate ranges are as follows:
- 6 Sources
How to lower heart rate
If the heart rate suddenly spikes in response to issues such as emotional stress or environmental factors, the best way to reduce it is to treat the cause.
Ways to reduce sudden changes in heart rate are:
– practice deep or guided breathing techniques
– relax and try to stay calm
– take a walk, ideally away from an urban environment
– take a warm and relaxing bath or shower
– practice stretching and relaxation exercises, such as yoga.
Many lifestyle habits can contribute to lower resting heart rate over the long term.
They may also improve a person’s ability to maintain a healthy heart rate during physical activity and stress.
11 tips to reduce heart rate in the long term:
The easiest and most effective way to achieve a sustainably low heart rate is to exercise regularly.
2. Stay hydrated
When the body is dehydrated, the heart has to work harder to stabilize blood flow. Throughout the day, drink plenty of sugar- and caffeine-free beverages, such as water and herbal teas.
3. Limit the consumption of stimulants, such as caffeine and nicotine
Stimulants can cause dehydration, which increases the workload of the heart.
4. Limit alcohol consumption
Most forms of alcohol dehydrate the body. Alcohol is also a toxin, and the body has to work harder to process and eliminate it.
5. Adopt a healthy and balanced diet
A varied diet rich in fruits, vegetables, lean proteins, nuts and legumes can help improve heart health, as well as overall health. Foods and supplements high in antioxidants and healthy fats can lower blood pressure and make the heart pump easier.
Heart-healthy nutrients include:
– omega-3 fatty acids, found in fish, lean meats, nuts, cereals and legumes
– phenols and tannins, present in tea, coffee and red wine (in moderation)
– vitamin A, present in most leafy green vegetables
– dietary fiber, present in whole grains, nuts, legumes and most fruits and vegetables
– vitamin C, found mainly in citrus fruits, leafy green vegetables and bean sprouts.
You can buy a variety of supplements online, including multivitamins, omega-3 supplements, and fiber supplements.
6. Get enough sleep
A chronic lack of sleep puts stress on the whole body, including the heart. Most adults should get between 7 and 9 hours of sleep per night.
7. Maintain a healthy body weight
Excess weight is also a source of stress for the body and the heart.
8. Reduce or resolve sources of substantial long-term stress
Stress from work, caring for a loved one, or financial burdens all cause the heart and the rest of the body to work harder to maintain a normal rhythm and flow.
9. Seek psychological counseling
Traumatic experiences, grief, and some mental disorders stress the body and can impact brain chemistry, making it harder to manage daily activities and stressors.
10. Get outdoors
Research shows that people who spend more time in nature, even taking a short walk in the woods or in a park, tend to be happier and less stressed than people who don’t.
11. Practice relaxation techniques
Activities that increase self-awareness and mindfulness, such as meditation and guided visualization, can help reduce stress when done regularly.
A relatively low resting heart rate is considered healthy, while a high resting heart rate can increase the risk of various pathologies. A low heart rate allows the heart to maintain a healthy rhythm and respond effectively to normal stressors. These can be exercises, illnesses and daily activities.
Having a relatively low heart rate contributes significantly to overall health. An abnormally high heart rate can lead to various health risks and problems.
Complications associated with high heart rate include:
– a low level of energy
– poor physical condition
– chest pain or discomfort
– difficulty or discomfort in breathing
– decreased blood circulation, especially in the hands and feet
– low blood pressure
– dizziness, vertigo and fainting
– blood clots
– heart failure, heart attack or stroke
Ideal Heart Rhythms
The heart rate varies. Many factors contribute to a change in heart rhythm, including
– physical activity
– time of day
– the weather
– hormonal changes or fluctuations
– emotional stress.
A healthy resting heart rate varies from person to person. For most people, however, the target resting heart rate is between 60 and 100 beats per minute (bpm).
You can calculate your maximum heart rate by subtracting your age in years from 220. A healthy heart rate is usually between 50 and 70 percent of this maximum rate during moderate exercise. During intense activity, the healthy range will be 70-85% of maximum heart rate.
The average heart rate ranges are as follows:
Age in years Target heart rate Average maximum heart rate
20 100-170bpm 200bpm
30 95-162bpm 190bpm
40 93-157bpm 185bpm
45 90-153bpm 175bpm
50 88-149bpm 170bpm
55 85-145bpm 165bpm
60 83-140bpm 160bpm
65 80-136bpm 155bpm
70 75-128bpm 150bpm
An elevated heart rate is often a natural physical response. This is especially true if the rise is temporary and caused by physical activity or emotional stress. An abnormally high resting heart rate for a prolonged period may signal an underlying medical problem. Several lifestyle habits can help reduce temporary spikes in heart rate and lead to a long-term reduction. If the average heart rate is abnormally high, due to an underlying medical condition, for example, a doctor may prescribe medication, such as a beta-blocker.
Blood pressure vs. heart rate (pulse).
John, RM, & Kumar, S. (2016, May 9). Sinus node and atrial arrhythmias. Circulation, 133(19), 1892–1900
Know your target heart rates for exercise, losing weight and health. (2018, January 4)
LeWine, H. (2018, March 12). Increase in resting heart rate is a signal worth watching
Tyrväinen, L., Ojala, A., Korpela, K., Lanki, T., Tsunetsugu, Y., & Kagawa, T. (2014, June). The influence of urban green environments on stress relief measures: A field experiment [Abstract]. Journal of Environmental Psychology, 38, 1–9
* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]