What Your Resting Heart Rate Tells You
A normal resting heart rate averages between 60 and 100 beats per minute. If it runs beyond that while you're simply watching TV or reading the morning paper, it's worth paying attention and having it checked. A high resting heart rate can mean your heart is working harder than it should, and an overworked heart can contribute to fatigue, dizziness, blood clots, and heart failure. Some factors that affect heart rate, like climate, age, and hereditary health conditions, are largely out of our control, but others can be identified and managed.
Exercise Regularly
Exercise conditions the body and prepares it for the day ahead. Simple breathing exercises after waking help the lungs and heart make use of the morning's fresh air, and activities like walking or jogging elevate the heart rate in a healthy way, so long as you also give your body time before and after to prepare and then bring your heart rate back down. Being able to do this consistently is a good sign that your heart, lungs, and body are healthy.
Quit Smoking
Tobacco smoking has been shown to raise heart rate and cause long-term damage to the arteries, lungs, and heart, contributing to buildup in the circulatory system that leaves organs with an inadequate oxygen supply. Shortness of breath and dizziness after smoking are common warning signs. Quitting benefits your resting heart rate and your overall health at the same time.
Manage Heat Exposure
Heat, especially paired with exhaustion, is a known trigger for a raised heart rate. Since we can't control the climate, taking precautions before going outside matters: wear sunscreen and protective covering, use a hat or umbrella, fan yourself when needed, and stay in the shade when you can, since extended time in the sun will drive your heart rate up.
Eat Well
What you eat matters a great deal, and anything taken in excess tends to be harmful. Eating healthy doesn't mean cutting out good food entirely, it means eating within what your body actually needs. Too much sugary food can lead to high blood sugar and eventually diabetes, while too much fried or fatty food can raise cholesterol, and both put extra strain on a heart that then struggles to maintain a normal resting rate. Eating in moderation helps keep that rate where it should be.
Manage Stress
Daily pressures at work, in school, or simply from everyday life create stress, and stress raises the heart rate while affecting the lungs, heart, and brain together, not just the mind. Managing relationships, working through tasks methodically, and keeping to a schedule all help maintain a healthy resting heart rate over time.
If you notice your resting heart rate is elevated, have it checked and take the precautions needed to bring it back down. That way, you can be confident you're in good shape, or catch and treat a problem early.