Lower your resting heart rate with exercise
A heart rate that is too high can stress the heart. If the heart continues to beat too fast, that is not healthy. An effective measure against this is endurance sports. Movement can change the pulse in the long term – but just going out and doing sports is not necessarily recommended. A cardiologist explains how the resting heart rate can be lowered with exercise.
Exercise can lower the resting heart rate over time. In particular, endurance sports such as jogging, cycling or swimming have this effect: “It is generally said that they reduce the frequency more than other sports,” says Prof. Michael Böhm from the German Cardiac Society.
A high resting heart rate is questionable
Marathon runners have a resting heart rate of 30 to 40 beats per minute. “You can’t say whether that’s healthy,” says Böhm. One thing is certain: a very high value can be questionable. A pathologically fast heartbeat of more than 100 beats per minute is a case for medical treatment, according to Böhm.
Risk factor for heart failure
A resting heart rate of more than 70 is a risk factor in people with cardiac insufficiency. The so-called relaxation phase, in which the heart muscle relaxes a little, is shorter with a high pulse. If the resting heart rate drops, it will prolong life for those affected with cardiac insufficiency, said Böhm.
Exercise regularly and continuously
The re are also special cardiac sports groups. In order to lower the resting heart rate through exercise, you should exercise regularly and continuously. In this way, the value can be reduced noticeably over several months.
What values are the norm?
In general, a high resting heart rate is a risk indicator for certain cardiovascular diseases. According to the German Heart Foundation, the resting heart rate for adults is normally around 60 to 80 beats per minute, and for seniors it can easily increase again. In older children and adolescents it is 80 to 100 beats, in toddlers and babies it is even higher.
Measure your resting heart rate tomorrow
The resting heart rate is ideally measured in the morning shortly after getting up. According to the Heart Foundation, those who do it during the day should sit or lie down for a few minutes beforehand. Since infections, stress and other factors influence the heartbeat, it is best to measure the value over several days and calculate the average in order to get the most accurate impression possible. (vb / source: dpa / tmn)
Author and source information
This text complies with the requirements of specialist medical literature, medical guidelines and current studies and has been checked by medical professionals.
Diploma-Editor (FH) Volker Blasek
- German Heart Foundation: Which pulse is normal? (Accessed: January 21, 2021), herzstiftung.de
This article is for general guidance only and should not be used for self-diagnosis or self-treatment. He can not substitute a visit at the doctor.