How to Keep a Healthy Resting heart Rate
Resting Heart Rate can simply be explained as the rate at which the heart beats when you are not performing any physical activity. A healthy resting heart rate is around 40 to 100 beats per minutes. In as short as 30 seconds you can measure your Resting Heart Rate (RHR) using both your index and middle finger.
Your heart rate can determine the state of your current and future health, so is something you need to care about.
How to check heart rate by pulse manually
- The best time to check your heart rate is early in the morning
- Place both fingers where you can feel your pulse this either your wrist or neck
- Use a stopwatch to count the number of beat for 30 seconds and multiply the number of heart beat by 2 to get your RHR per minute.
- You might want to try this method more than once to be sure your heart rate calculation is accurate.
- Don’t check your heart rate when you just take caffeinated or related substances to get an accurate result. (caffeine can make your heart beat raised)
- If you have involved yourself in some sort of physical exercise that makes you palpitate, then wait for like an hour before calculating your heart rate.
Disclaimer: This is not an expert advice, if you have any question about the state of your heart please see your doctor.
Tips on lowering your resting heart rate
- Use the restroom more often, always avoid holding your urination, a full bladder can drive up blood pressure thereby increasing your heart rate.
- smoking is an enemy to your blood vessels and general health, quit smoking will help you keep a good and heart rate and much more live a healthy longer life.
- Eat fewer calories, burn some fat and exercise more
- Try to reduce stress, or involve yourself in activities that can do away with stress hormones in your blood system, yoga, massage, physical exercise, acrobat can help you cool off after each day’s stress.
- Sleep well, sleep better, sleep longer, sleep deeper.
- Alcoholic and caffeinated substance will naturally increase your heart rate, cut intake of alcohol and caffeine
- Build more favorable coronary calcium scores by drinking tea, researchers exemplified that those who drink up a few cups of tea daily can escape heart related infections
- Get your lungs pumping by turning on the music and putting on your dancing shoes
- Eat fish rich in omega 3 fatty acid, fish such as tuna, salmon, sardines, and herring, are rich sources of omega-3 fatty acids.
- laugh as loud as it can be even when you’re alone.
How do you calculate your target HealthyResting heart rate?
Men’s Healthy Heart Rate Chart
Women’s Healthy Heart Rate Chart