How to Lower Resting Heart Rate for Good?

Having a lower resting heart rate is of great importance. A good resting heart rate signals to the fact that the person is fit and active. A healthy resting heart rate also means that the risk of having heart diseases is reduced by manifolds. There is no denying of the fact that the resting heart rate should be low but the biggest problem people face is related as to how to lower resting heart rate. There are many ways to lower your resting heart rate. Through this post, you will know how to lower resting heart rate.

How to lower resting heart rate

What is normal heart rate?

A normal heart rate for adults is 60 to 100 beats per minute. Beats per minute mean the number of contractions of heart in a minute. Lower the beats per minute or BPM, healthier is the heart of the person. This is because a lower BPM will mean that the heart needs to contract less number of times to pump blood to the whole body. Hence the heart will be working less.

The normal heart rate for both men and women is 60 to 100 beats per minute. The fitter you are, the lower your BPM. Highly conditioned athletes have a resting BPM of 40 beats per minute.


How to measure your resting heart rate?

Measuring the heart rate or beats per minute is very easy and can be done by multiple methods. Following are the steps to measure your resting heart rate:

  1. Relax and take deep breaths.
  2. Check your pulse by placing two fingers on the side of your neck or on your wrist
  3. Count the number of beats in 60 seconds. This number will be your beats per minute

how to check pulse

Once you know your BPM, analyze the number. A heart rate between 60 to 100 is normal resting heart rate. If it is greater that 100, then you have a high pulse rate. If it is lower than 60, then you have a low pulse rate. In both conditions, you should refer to a doctor. Keep in mind though that highly conditioned athletes do have BPM of close to 40.


How to lower resting heart rate?

Many people wonder about how to lower resting heart rate with ease. Lowering resting heart rate is not something which can be done overnight. You need to change your lifestyle and daily habits in order to lower heart rate for good. This means pure dedication and hard work on your part. Lowering heart rate is not difficult at all. It only depends on your motivation and determination on how quickly you reach your goals. Following are the ways which will help you in lowering your heart rate:

Exercise, exercise and exercise!

Cardio exercise for healthy heart

Lowering heart rate for good means making lifestyle changes and it starts with regular exercise. If you are unwilling to exercise regularly, there is very low probability of you lowering your resting heart rate. Exercise holds the key in improving your heart condition. The question arises how to lower heart rate with exercise?

Research has shown that regular cardiovascular exercises strengthens the heart and reduces the fat deposits in the arteries. This means that the overall functionality of the heart will improve and it will have to work much less harder to pump blood, hence lowering the resting beats per minute. For many people, cardio exercise sounds extremely boring, where you get on the treadmill and jog for a few minutes. Usually people give up on it because of boredom. Cardio exercises do not have to be boring. There are many fun cardio exercises you can incorporate in your fitness regimen. This means you will have fun, get fitter and lower your resting heart rate for good.

Reduce Stress

Yoga to relieve stress

In order to lower resting heart rate, it is important to reduce stress. Stress has a negative impact on a person’s health. Stress can be reduced by regular exercise and engaging in deep breathing. Yoga, breathing exercises and stretching are known to reduce stress.

Quit Smoking

Quit smoking to reduce resting heart rate


Smokers tend to have a higher resting heart rate than non-smokers. This is because tobacco is known to constrict blood vessels and increase fat deposition in the arteries, resulting in the heart having to work more to pump blood to the body. Therefore, you must quit smoking in order to lower your resting BPM.

Eat Healthy

Avocados - rich in antioxidants and omega 3 fatty acids

Making lifestyle changes is extremely important to lower your resting heart rate for good. Apart from regular exercise, it is important to eat healthy. There are many foods that lower heart rate. Foods rich in omega 3 fatty acids, fiber and minerals (potassium) are great for health. You should also look to reduce salt intake. Eating more vegetables and fruits along with lean meats will not only help you lose weight but will also help in reducing your resting heart rate.  

How long does it take to lower resting heart rate?

Fitbit fitness watch to measure heart rate

It cannot be said with certainty how long will it take to lower the resting heart rate because it depends on a lot of factors. If you make swift changes to your lifestyle, exercise regularly and stay active, there are high chances that you will see a noticeable difference within 2 months. On the other hand, if you are not so quick in making changes, you may take a little more time to see any noticeable changes to the resting BPM. Therefore, the time to lower the resting heart rate depends a lot on you and the hard work you put in. There are many wearable gadgets in the market now which monitor your BPM for you. Gadgets like Fitbit, Polar and Garmin watches monitor your BPM and you can see the fluctuation in the results in the form of a graph.


All your questions related to how to lower resting heart rate should now be answered. In case there are more questions or information you want to share, feel free to comment down below.


Zain has done his MBA from LSE. Travelling is his hobby and he takes at least 2 vacations in a year to keep himself refreshed. He has a great interest in marketing. Football is a game he loves and he follows FC Barcelona ardently. Feel free to reach him on social media for a chat.