Maintaining a healthy heart rate is an indicator of your overall health and wellness. Find out how to maintain a healthy heart rate.
If your heart rate is exceeding the resting target rate (between 60 and 100 bpm), you can experience poor circulation, fatigue, and more. To start maintaining a healthy heart rate, it’s important to know what you’re looking for. According to Asher Shafton, MD, a cardiologist at SCL Heart & Vascular Institute, here’s what you need to know:
- Your resting heart rate should be between 60 to 80 beats per minute
- For your maximum target heart rate, subtract your age from 220 (ex: 180 for people age 40)
- With light intensity exercise, your maximum heart rate should be <64% (<115 bpm for people age 40)
- With moderate intensity, the maximum heart rate should be 64-76% (115-137 bpm for people age 40)
- With high intensity, the maximum heart rate should be 77-93% (137-167 bpm for people age 40)
To help you maintain a healthy heart rate, the following is an overview of short-term and long-term ways to keep it healthy.
Improving Your Heart Rate
By practicing deep breathing techniques, you can activate the parasympathetic nervous system and decrease your heart rate. You can also try going for a walk (hopefully outside), which removes you from any stressful situations and increases your circulation. Furthermore, you can avoid caffeine, nicotine, and alcohol for the day, as these stimulants can lead to dehydration and cause your heart to pump faster.
While these are short-term solutions, you can also practice some long-term solutions. For example, exercising frequently makes your muscles stronger – including your heart muscle.
“If you can carry on a conversation during a workout, your heart rate is probably at a good pace,” says Shafton. “If you are feeling light-headed and can’t carry on a conversation, then you should pay attention to your heart rate because you may be pushing yourself too hard. Listening to your body and knowing how you feel is key.”
In addition to regular exercise, you can eat foods rich in vitamins A and C and omega-3 fatty acids. These nutrients are great for lowering blood pressure and maintaining a healthy heart. Finally, make sure you get plenty of sleep, as this allows your body to relax and repair.
While these tips may not solve all your heart stressors, they can help you maintain an overall healthy heart rate. As you focus on the things you can control, you’ll be making daily changes that will pay off in the long run.
In addition to these lifestyle changes, you can boost your heart health by taking supplements like HeartBeet Complete. As a beet powder supplement, it contains ingredients that are known to promote circulation and blood pressure health. If you’re ready to give your heart rate the support it needs, then follow these tips and take HeartBeet Complete.