How to Lower Resting Beats Per Minute

Resting heart rate is the number of heart beats per minute when the body is not active. This is most easily measured first thing in the morning before a person gets out of bed. Resting heart rate is an indicator of heart health -- a higher number means that the heart has to work harder and faster to pump blood throughout the body while a lower number means that the heart is more efficient and able to pump more blood with less effort. Normal resting heart rate for an adult is between 60 to 100 beats per minute. There are several ways that resting heart rate can be lowered.

Things You'll Need

• Clock or watch

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Instructions

• 1

  Measure your heart rate by placing the pads of your index and middle fingers just below your wrist on the palm side below the thumb. Press gently until you feel pulsing. Look at the clock and count the number of pulses for 15 seconds. Multiply this number by 4 to get your resting heart rate.

• 2

  Perform more aerobic activities throughout the day. Park a little further away from work to increase walking distance. Take the stairs instead of the elevator. Go for a walk during your lunchtime.

• 3

  Perform exercises like biking or jogging several times each week. Federal guidelines recommend at least 30 minutes of moderate-intensity exercise five days per week.

• 4

  Lay down for 15 minutes and breathe slowly and deeply. Gently tense each muscle beginning at your shoulders and ending with your feet. Hold for 3 seconds then relax completely. This technique will lower your heart rate temporarily.