How to improve my resting heart rate?

Are you tired of feeling like your heart is going to leap out of your chest during even the most basic activities? Do you dread seeing that number on the scale inch higher and higher because it means more strain on an already overworked ticker? Fear not, my friend! Improving your resting heart rate can be done with a few simple lifestyle changes.

Understanding Your Resting Heart Rate

Before we dive into methods for improving your resting heart rate, let’s take a closer look at what exactly that number represents. Your resting heart rate (RHR) is simply the number of times your heart beats per minute while you’re at rest – such as when sitting or lying down. A lower RHR indicates better cardiovascular health and overall fitness.

While factors such as age, gender and genetics can affect one’s RHR, lifestyle habits play a significant role in determining this vital statistic.

The Role of Exercise

It’s no secret that physical exercise plays an integral part in maintaining good health. When it comes to reducing RHR though, what kind of exercise matters just as much as how much.

High Intensity Interval Training (HIIT)

If you’re someone who only runs half-heartedly on occasion or spends their gym time touching every machine without breaking a sweat – HIIT may not seem appealing; but hear me out. High intensity intervals interspersed with brief rests have been found capable to make hearts stronger and lead to greater improvements in cardiovascular health than traditional steady-state cardio routine.

Strength Training

Resistance training gets often overlooked when thinking about how aerobic exercises benefit our body’s function,but strength training also helps improve shortness breath and overall endurance by strengthening muscles necessary to keeping physically fit .

Did I mention lifting weights can boost metabolism too? By building muscle mass through resistance work something great happens: lean muscle requires calories constantly so we burn more calories even while resting.


Your future fitness-self can be improved greatly by what you put in your mouth; sound counterintuitive? Hear me out.

Increase Your Fiber Intake

Fiber helps with digestion and accompanied bowel regularity, but that’s not all. Including ample servings of whole foods provides a filling sensation to aid combat cravings and avoid overeating.

Reduce Salt Intake

Introduces added strain on the cardiovascular system since fluid increases when there’s too much salt in the body. Since our kidneys’ job is dependent on normalizing excessive water levels caused by sodium intake being careful about processed snacks and meals is highly recommended.


We must appreciate 8 hours each night might spark drama or kick up anxiety for some people due to productivity-oriented culture doesn’t prioritize catching Zs than working extra shifts or assignments yet ensuring we grab enough sleep should be made a priority if looking forward greater overall health – this especially true when concerned reducing RHR .

Sleep deprivation has adverse effects for a myriad of functions including heart rate variability . Even occasional lack severely restricted REM cycles result problems both mental & physical health: moodiness general irritability groggy feeling upon waking as well as higher stress hormone levels another factor detrimental heart wellness .

Try creating an environment support quality deep rest such using comfortable sheets-like breathable cotton variety-rich ambient lighting-being sure dimmer better before hitting sack-oh yes avoiding phones once we set down preparing bed also limits kinds of stimuli our brains process signaling wakefulness keeps us alert at late hours!

Stress Management

The connection between stress management techniques and cardiovascular health cannot be overstated. If you’re someone who regularly finds themselves overwhelmed, anxious, or depleted – implementing various ways managing those feelings positively impact RHR..

Practice Yoga Or Tai Chi

These types exercises provide space relaxation without sacrificing gains mobility strengthening depending on personal style preferences slow calming movements breathing hold just sound beneficial relieving tensions.. Even in under an hour ,yoga sessions can be fantastic rejuvenation tool, for someone used to powering through day with a caffeine jolt .

Mindfulness Meditation

Meditation may take some patience – it requires conscious effort and discipline. There are various ways successful meditate practices so find method works personal preferences – from repeatedly listening favorite album focusing breath-holding mantra or attempting tune out external disturbances.


Your resting heart rate is critical aspect of overall wellness both now on the long term, but don’t worry cause implementing small changes lead significant improvement all around your body. By decreasing processed foods intake along with increasing fiber consumption reducing salt usage getting eight hours sleep nightly as much possible plus practicing stress reduction yoga or mindfulness meditation–your ticker will sure appreciate these healthy habits!

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