The key to good health is in maintaining healthy heart rhythm. Preferably, lower. The medical term for it is resting heart rate. It is the per-minute pulse rate when your body is inactive. A desirable RHR is between 60 – 72 BPM. However, a recent study by the Indian Heart Study showed that most Indians have an RHR of 80 BPM. For overall heart health, this number is not ideal. Don’t be alarmed yet! Just know, a higher step count on your fitness tracker will also not indicate a decreased heart rate. You need to bring some holistic changes to your lifestyle. They are easily adaptable.
Let us list out three significant aspects below that will make your resting heart rate lower:
Even if you don’t exercise regularly, you can still maintain a lower heart rate. The key is to remain active at various times of the day. If you like walking, do brisk walking or run. Any exercise with a faster movement will surely increase your heart rate. 20 minutes of vigorous exercise sessions more than two times a day will suffice. Make sure you follow this daily to stay fit.
If you are fit, it will take longer to increase your heart rate when you do any heart-pumping exercise. It will also take less time to reach the optimum levels of resting heart rate after one.
Many professional athletes have a resting heart rate as low as 40 BPM. Now, this is inspiring, isn’t it!
You can go for our wearables that come with 24-hour heart rate monitoring. They will give an accurate reading of your resting heart rate after you finish your workouts.
You can keep a check on your heart rate using the real-time insights on the PLAYFIT APP
Sleeping longer directly results in the decline of the resting heart rate. As most organs of the body remain at rest, the resting heart rate lies between 40 – 100 BPM. But, a good night’s sleep also depends on what you did during the day. Exercises, proper water and food intake, less stress contribute to it.
So never, ignore a restful sleep. Doctors recommend adults 8 to 9 hours of sleep per night. If you are not following this, there are high chances your resting heart rate is higher than normal. Try hard to sleep properly every night and make it a habit. If you are not sure about the hours of sound sleep, try getting a fitness tracker. Our advanced wearables will show if your slumber was good or not.
Just as how sleeping more is important, you need to make sure you follow this habit. If you sleep at 10.00 PM on weekdays and sleep at 2.00 AM during weekends, it is not healthy for your heart.
According to a study done by npj Digital Medicine, if you even stretch to 30 minutes past your usual bedtime, your resting heart rate at night will increase.
Thankfully, our fitness trackers keep a check of you when you sleep and wake up. They also give an in-depth analysis of your sleep patterns. If your sleeping time is not consistent, they will tell you. You can then start by making your bedtime habitual easily.
So, you know now how you can decrease your RHR with these essential heart health tips. We hope these few aspects will never be tough to follow, irrespective of what lifestyle you have.