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How to Lower Your Heart Rate

By Alexis Mills

Your heart rate is constantly changing throughout the day depending on what you are doing and your state of mind. Whether standing up, laying down, taking medication, exercising, relaxing, or stressing out, it affects your heart rate. If you want to see if you need to lower your heart rate, first start by measuring your resting heart rate. This is essentially the quickest way to see how healthy you are.

To measure your heart rate, be resting; simply put two fingers on your wrist or neck where you can feel your pulse. Count the number of pulses for 15 seconds and multiply the number by four to determine your your heartbeats per minute. That's your resting heart rate! For best results, you can buy a heart rate monitor or machine to accurately tell you. A normal resting heart rate for adults is 60 to 100 depending on your age, health issues, and medications you have taken. If you are anywhere above or below 60 to 100 beats per minute, you are in dangerous territory and should consult a doctor as soon as possible.

The good news is that decreasing your heart rate is not dangerous or difficult, and you don't need a doctor's visit. You can implement some lifestyle changes and monitor your heart rate on your own. The following tips work toward lowering your heart rate and maintaining a healthy heart.

Exercise More 

By exercising, you are working your heart rate up and strengthening your heart muscles. Even a small amount of exercise consistently can make a great improvement on your heart rate. Making exercise a regular part of your life will help lower your heart rate and there are many other benefits, including weight management. Seriously, this is the most effective way to lower your heart rate.

Stress Less

If you have a high-stress, busy lifestyle, chances are that you need some relaxation worked into your life. Setting time aside to let yourself relax through a spa day, yoga practice, meditating, or another stress-reducing activity you enjoy will give your heart a break from working in overdrive.

Avoid Smoking 

We all know how bad smoking is for our health and the damage it can do to our lungs. People who consume tobacco products also have higher heart rates because it tightens the arteries and makes your heart work harder. Smoking also brings the threat of a blood clot that may lead to a heart attack. Quitting smoking and tobacco products will eventually help bring your heart rate to normal levels.

Lose Weight

The more overweight you are for your height, age, and body type, the harder your heart must work to supply blood to compensate for it. Losing weight creates an environment in which your heart doesn't have to work as hard. 

If during the process of lowering your heart rate you notice an irregular heart rate or increased heart rate (you'll obviously have an increased heart rate during exercise), this can be a sign of heart health trouble ahead. Our bodies are always giving us signals whether we pick up on them or not, so it is important to take note and pay attention. One day it could save your life.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Rockford, Ill.

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