A normal, relaxed heart rate is 50—75 beats per minute. If it’s higher than 75, that may point to a heart problem. The ideal is under 60.
Count the Beats
To measure your resting heart rate, sit comfortably for a few minutes, then place two fingers on the top of your neck beside your throat. Find the heartbeat and count the beats for 30 seconds, double this to find beats per minute.
Rapid Heartbeat
A high heartbeat can mean your vagal nerve system is out of balance, as your vagal nerve is the one that slows your heart rate.
Heart Investment
If you have a heart condition, such as afib, and you have an extra few hundred dollars, it might be worth buying an Apple watch. An Apple watch measures your heart rate and can even do a mini EKG. It can measure your heart rate throughout the day. It also can show you your heart rate when you’re exercising to make sure you are in the right range for exercise.
Exercising the Heart
The most effective way to lower your resting heart rate is through exercise. When you exercise, your heart muscle gets stronger. Exercise also makes each heartbeat more efficient, so your heart can beat slower and do the same work when it’s not exercising.
Maximum RPMs
When you’re exercising, the ideal heart rate depends on your age. Your maximum heart rate for exercising is 220 minus your age. If you are 60, that means the maximum heart rate is 220-60, or 160.
Goldilocks Heartrate for Exercise
For 30 minutes of daily exercise, your heart rate should be about 2/3 of your maximum. In this case, for a 60-year-old, it would be 105-110 beats per minute. If your heart is beating slower than half your maximum, 80 beats, in this case, you’re not working hard enough. Above 3/4 of your maximum, 120 in this case, you can’t do it for long enough to strengthen your heart.
Winning Heart Combo
The best exercise is a combination of moderate-intensity and high-intensity exercise. Exercise in your target ranges for at least 30 minutes and aim for 5 days a week. To complement this moderate activity, add a short, high-intensity workout. This workout needs to be near your peak heart rate but can be less than 10 minutes. A combination of 30-minute workouts, 5 times a week, and 2 short high-intensity workouts train your heart for maximum strength and efficiency.
A Strong Heart Rests Easy
Check with your doctor before starting a new exercise program if you have any heart conditions. But a little exercise goes a long way to lowering your resting heart rate. A stronger heart gets to take it easy most of the time.
