Exercise is an important part of disease prevention – and that includes cancer prevention, too. But not all exercise is created equal. It’s essential that some of your exercise make your heart beat faster than it does when you’re resting. Show
Getting your heart to beat faster trains your body to move oxygen and blood to your muscles more efficiently, helps you burn more calories and lowers your cholesterol. All of this can help you stay healthy and lower your cancer risk. According to the American Institute for Cancer Research, 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week can help lower your cancer risk. It’s the vigorous exercises that can help you get your heart rate up. How to measure your heart rate So, how do you determine your heart rate? One of the easiest ways to measure your heart rate is with a monitor, says Whittney Thoman, exercise physiologist at MD Anderson’s Cancer Prevention Center. This is typically a watch or a strap that goes around your arm or chest that syncs with a watch or another device. Many wearable fitness trackers now include heart rate monitors. If you don’t have a heart rate monitor you can check your heart rate using your pulse. To find your pulse, use two fingers (your middle and your index fingers) to find your carotid artery, just below your esophagus or throat. Then, count the beats you feel for 10 seconds. Multiply that number by six. That’s roughly the number your heart beats per minute. Understanding your heart rate Now that you know how to measure your heart rate, you can determine:
Check your pulse or your heart rate monitor while you’re resting and then again while you’re exercising to compare your resting heart rate to your active heart rate. If you’re working at 50 to 70% of your maximum heart rate, then that exercise is considered moderate. If you’re working at 70 to 85% of your heart rate then its vigorous exercise. If your heart is working harder than that (above 85%) it could be dangerous, so be sure to back off or consult your doctor. If you’re worried about an increased heart rate causing other health problems or have had heart problems in the past, talk to your doctor before you begin exercising at a higher intensity. Ways to get your heart rate up Now that you know how to determine your heart rate, the next step is to find exercises that will help boost it to improve your health. Here are a few ways to get your heart rate up.
Your heart rate is one important measure of heart health. Heart rate indicates how well your heart delivers oxygen-rich blood to the rest of your body. In general, a lower resting heart rate (measured when you are not active) means that your heart is healthier and more efficient. This article discusses resting heart rate and lifestyle changes to help you achieve a lower resting heart rate and overall better health. Nastasic / Getty Images Finding Your Heart RateResting heart rate is measured by taking your pulse. For the best results, take your pulse first thing in the morning when you wake up, while you're still in bed. To take your pulse, find your heartbeat at the side of your neck or the thumb side of your wrist. Place the pads of your index and middle fingers gently over the artery. Once you feel your heartbeat, count the number of beats for 60 seconds. You can count for 15 seconds and multiply by four, or count for 30 seconds and multiply by two, but counting for a full minute is most accurate. Normal Resting Heart RateNormal resting heart rate for adults is between 60 to 100 beats per minute. However, many factors influence heart rate. For example, if you're under a lot of stress, your resting heart rate will be higher. If you're a well-trained endurance athlete, your resting heart rate could be much lower than average—40 or 50 beats per minute. Certain medications can also affect your resting heart rate, including calcium channel blockers and beta blockers. These medications lower heart rate, and are prescribed to treat conditions such as chest pain, abnormal heart rhythms, and high blood pressure. Is My Heart Rate Too High?A persistently elevated resting heart rate can be an important sign of a host of underlying medical conditions, including (but not limited to):
If you are experiencing a persistently elevated resting heart rate, you should always be evaluated by your healthcare provider as a first step. When to Seek Immediate Medical AttentionA high heart rate can be a symptom of a heart attack. This is a life-threatening condition that requires immediate medical attention. Additional symptoms of heart attack include:
Why Would My Heart Rate Be High?Tachycardia is a condition that describes a heart rate that is too high—typically more than 100 beats per minute. If your heart rate is higher than normal, there could be several reasons. Medical conditions can cause tachycardia. Electrical impulses in your heart cause it to beat. Abnormal firing of these electrical signals can cause an increased heart rate. Tachycardia can also occur with high blood pressure, lung conditions, blood clots, or too much thyroid hormone in the body. Stress is another culprit. When you experience stress, your body triggers a "fight or flight" response. Part of this response is an increased heart rate. If you feel stressed out a lot of the time, your resting heart rate can stay elevated. A high heart rate can also occur from caffeine, alcohol, smoking, and other controllable lifestyle behaviors. Try These Tips to Lower Your Heart RateMaking some changes to your lifestyle habits can lower your heart rate and also decrease your overall risk for heart disease. Get Some ExerciseExercising on a regular basis will improve your heart's efficiency, lowering your resting heart rate. The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week. Thirty minutes of brisk walking five days a week will meet this recommendation. Reduce StressReducing your stress level can decrease your heart rate. Stress management techniques can include:
Change Your DietWhat you eat can contribute to a higher heart rate. Salt (sodium) in particular can negatively affect your heart. The average American consumes 4,000 milligrams of sodium per day. You might be in this category even if you don't "salt" your food. Pay attention to food labels—large amounts of sodium are present in processed and frozen foods. The upper limit for adults for daily sodium intake should be no more than 2,300 milligrams per day. If you've got high blood pressure, this recommendation drops to 1,500 milligrams per day. Stop SmokingSmoking increases resting heart rate, and the more you smoke, the more it impacts your heart. Giving up smoking can be a difficult process, but with a plan, you can be successful.
Avoid Caffeine Consuming caffeine can increase your heart rate. Avoid caffeinated coffee and other beverages that contain caffeine such as energy drinks, soda, and teas. Dietary supplements also commonly include caffeine—be
sure to check product labels. Stay HydratedWhen you are dehydrated, there is less blood circulating through your body. As a result, your heart has to beat faster to keep your blood pumping. Dehydration can also cause other negative symptoms, such as dizziness, dry mouth, and muscle cramps. In general, adults should drink four to six cups of water per day. If you are well-hydrated, your urine should be pale and clear. Get Your SleepLack of sleep can have a negative effect on your heart health. Not only can your heart rate increase if you are chronically sleep-deprived, but your blood pressure stays elevated as well. In general, adults need at least seven hours of sleep each night. If you have difficulty sleeping, try these tips:
SummaryHigh heart rate can be caused by many different factors, including stress, medical conditions, and lifestyle behaviors such as smoking and dehydration. Heart rate can be lowered with regular physical activity, adequate sleep, healthy diet, and avoiding smoking and excess caffeine. If your heart rate is higher than average, talk to your healthcare provider. In some cases, a higher resting heart rate can be considered "normal." They can help you determine whether other medical conditions or lifestyle habits are contributing to your heart rate. In some cases, medication
is needed to address your high heart rate. A Word From Verywell Finding out your heart rate is above average can be alarming. The important thing to remember is that many factors can affect your heart rate, and most of them are
changeable. You have the ability to alter your lifestyle choices and improve your heart rate. Ask your loved ones to help hold you accountable and provide support as you make the changes that are right for you. Frequently Asked Questions
By Aubrey Bailey, PT, DPT, CHT Thanks for your feedback! How do I drop my resting heart rate?How to lower your resting heart rate. Get moving. The most common cause of a high resting heart rate is a sedentary lifestyle, where you spend a lot of time not moving. ... . Manage stress. ... . Avoid caffeine and nicotine. ... . Maintain a healthy weight. ... . Stay hydrated. ... . Sleep well. ... . How long does it take to lower your heart rate?. What is a good resting heart rate by age?Normal Heart Rate by Age Chart. Why is my resting heart rate so high?Common causes of a fast resting heart rate include stress, certain medical conditions, and pregnancy. Supplements, caffeine, alcohol, and tobacco can also lead to an accelerated heart rate.
What foods lower resting heart rate?Potassium can help regulate your heart rate and can reduce the effect that sodium has on your blood pressure. Foods like bananas, melons, oranges, apricots, avocados, dairy, leafy green vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, and seeds have lots of potassium.
|