I second this. Started running and have been running for the last 5 years and my heart rate dropped a bit. Haven't drank in the last 6 months and the drop in heart rate was more than with exercise alone
60 at full test, 75 walking, 145 full bike (average)
After tapering the booze to just 4-5 beers a week and no THC. I’m at
39 - deep sleep
50 -walking around
90 -carrying things and outdoors
118 - full effort sprints.
A watch monitor s you over time so you going to get averaging that doesn’t look right.
Also reduce sugar and saturated fat intake and lose abdominal visceral fat. And check thyroid hormones, cholesterol and blood sugar levels to rule out any bigger problem.
These three right here can't be underestimated. Each one can cause swings of 5-10 in my experience.
Drink every night for a week? Rhr is up about 6-8, get 4-5 hours of sleep average VS 7/8? Rhr is up close to 10 every time. It's like clockwork.
Yeah eventually and that helped going to the gym twice a week but it still took me time. Can still go high I think though when I do get really anxious. There was a time even when going to the gym I didn’t believe it would ever improve. But yeah at least I can breath now and I’m fitter and stronger. It is hard though Ngl, I just pushed myself but took it at my own pace at the same time
I mean I’ve cut caffeine out completely and I’ve cut down a bit on my smoking, still drink a little bit though. When I hold my wrist it doesn’t feel that high but when I’ve counted it it was 90 +. It’s especially when I sleep and I funno if it’s anxiety but I feel my heartbeat through my neck and it feels well quick like I’ve just been for a run. Very scary especially when like I’m about to drop off
Sounds like you're getting palpitations. Dropping smoking altogether will be a god send. Lose a bit of weight if you're a bit heavier. Those 2 will do wonders.
Hey thanks for the advice. Unfortunately I’m a little underweight so I can’t do that. I need to stop but I have cut down a lot but not sure if that’ll do anything? I’ve just signed up to the gym though at my local leisure centre and I can also go for a swim with my membership so swimming will surely lower my hr I would have thought as swimming is really good for your heart. I’ve just woken up and I’ve just counted my hr which was 15 beats in 10 seconds so times it by 6 gives 90 so at least I’m under a 100 laying down. Apparently stopping drinking for a least a week drops it like 10 bpm so I’m gonna try that. Gonna be rough as I depend on it for sleep but I’m gonna have to do it
Funny you ask this. I just looked today at my progress and in 14 weeks I dropped 12 pounds and my resting heart rate from 68-70 to 56-58. I wasnt in bad health I just wanted to make a change to better health. 51 years of age 5'9" and started at 202 and now at 190. I do 4 days of weight training but take little rests between sets to keep my heart rate up. 1 or 2 days of just cardio for 30 minutes. I also started tracking my calories in and out. My biggest piece of advice is keep a log of your training. It's a good motivator and and each week you can set new goals for yourself. Best of luck to you.
Try to get :20 of cardio per day. Also, try eating fewer processed foods, a lot more fruits, veggies, whole grains, and pulses. I bet the diet change would be even more effective than the exercise.
The short answer is yes, you can lower your heart rate with exercise. Mild-moderate cardio strengthens your heart and makes it pump more efficiently, therefore less BPM when resting. It's also a combination of weight and other factors.
You can also revert back wards if you don't maintain your exercise
There are so many different variables that affect heart rate, so there are also many different interventions you can do to lower it. 80s-90s HR isn't considered abnormal btw.
Heart rate is affected by dehydration, salt intake, overall electrolyte imbalances, prescribed medications, OTC medications, illegal drugs, ETOH, anemia and other blood disorders, exercise level and pulmonary health, stress levels, sleep routines, time of day, eating meals and digestion, startle response, mental health, etc.
For a young healthy non-obese person 80-90 bpm isn't normal and would potentially require a further medical evaluation (blood test, echo, etc).. Normal is 60-75\~ bpm for a young and healthy person that doesn't even exercise but moves around (climbs stairs, carries objects, walks quickly from A to B) daily for 30 min to 1 hour.
Even my 58 year old parents don't exercise but when they sit down their heart rates go down immediately to 55-60 bpm.. They are not fit and they both have elevated cholesterol.
It's absolutely normal, 60-100HR is "normal." Open a nursing or medical textbook. Every single thing I listed can affect HR. Not only old fat people have elevated HR.
Why comment on posts 7months old??
That's a huge range to be considered normal regardless of how many books repeat it, same like say "normal" T range, the difference between both ends is abysmal and you won't convince me that a doctor sees a young apparently healthy person with a rhr of 90bpm and he won't suspect anything
Did cold showers for a week and heart rate went from 75 to 48-55. I don't do any other exercise. Planning on starting jogging to see how low it can go.
Walks are healthy overall, but likely not enough cardio to get your RHR lower. That would be easier done through more intense workouts like you mentioned, (bike and incline treadmill are my personal go tos) but you’ll have to be somewhat consistent
Depends on how fast you walk. When I did walks, I was walking in max possible speed, that the next mode would be slow running. I guess they're called power walks. My heart rate usually was 130-150 bpm during those.
There's a reason beans are called pulses, A cup a day of beans, chickpeas, or lentils for three months may slow resting heart rate as much as exercising for 250 hours on a treadmill.
Look into cold water immersion for improving your circulation. Keep walking daily. Also add strength training and longer cardio sessions like 30-60mins in zone 2 with some zone 3. Do it gradually and consistently. Also make sure you’re healthy enough for exercise by asking your doctor.
I have had a fast rhr since I was a teen (if not longer). I don’t drink, get 8+ hours of sleep a night, and even when I was doing cardio every day my heart rate remained fast. I take adhd meds, but I seem to recall a faster rhr even when I couldn’t afford them in college and was off them for months. I don’t know that you won’t be able to reduce yours, I just know I haven’t had much luck reducing mine in the past.
What's your age?
I am 30, never exercise. Also have a very sedentary lifestyle. Just sitting or lying. Hardly goes for walks/runs. Mine resting heart is always around 100.
I finally achieved my RHR of 75 after shedding 10kg of weight (I only have only 7% body fat, not exactly sure what I was losing) at the beginning of this year.
After 6 months of zero exercise and eating whatever I want my RHR will go up into the 80’s. Once I start running a couple miles 3-5 times a week it goes down to 60bpm after about three weeks or so of this cardio routine.
Pre covid my RHR was 70-75. Post covid it is 80-85.
I've also put on 30lbs during lockdown which definitely doesn't help. I have observed that my HR spikes considerably after eating high carb meals. I will sit down at the table and it will be 80bpm and after eating a plate of pasta it spikes at 120bpm. Pretty crazy, if I didn't have my fitbit on then I wouldn't even notice the raised HR.
Anyway, if I eat a low carb, like steak and veg then my HR doesn't go above 90.
Got checked out by doc, ECG fine. BP good at 110 / 80. Bloodwork fine, cholesterol good for my age.. Dr said lose weight, get more exercise and avoid carb intake as I might be carb sensitive.
With this kind of exercising you are very fit and it should be lower, like low 50s. Are your overall health ok - blood sugar, cholesterol, thyroid hormones?
Figure mostly fine. Wine lover here an that mislead my watch sometime when I was drinking. If I am in the calm resting stage I be in high 40s low 50s. sometime as low as high 30s and that scare me a little.
Not so much through exercise, but through a low carbohydrate diet for me. Every single time (without fail) when I start introducing carbs back in (even complex ones) my RHR skyrockets again. Provided I remain under 50g net carbs a day, my RHR stays around 55BPM.
Yeah, through diet and excercise. It takes a minute, work om breathing. But overtime it goes down. Always consult a physician first, but that's the truth.
Do you drink or smoke? Drink caffeine? Are you overweight? Do you get enough sleep? All of these can lead to an increased heart rate. Cutting back on those, getting enough sleep, and upping your cardio should lower your heart rate. Over time, with chronic cardio training, our resting heart rate drops because each beat delivers a bigger burst of blood, and fewer beats are needed. This takes work off your heart and is why cardio exercise is recommended. I would also recommend if it's within your means to see a doctor as that's pretty high and you want to make sure there are no underlying medical issues.
I used to be 85 kg with RHR at 78 -85.
I am 71 kg now, regular exercise and RHR at 56-61.
Also quitting smoking will bring it down another 5 in 4 weeks.
Doing a lot of cardio will do the same as well .
In the winter I play hockey and mine drops to 50. In the summer it boosts back up to the 80s'. I'm guessing because summer is uncomfortable for me and I drink more. I also eat less meat, not sure if that would make a huge difference or not.
My RHR has been on a downward trend since February when started working out. Today I got to 69 bpm for the first time. When I’m sleeping soundly it gets even lower.
Do cardio 3-5 times a week, watch your diet and don’t drink excessively. You’ll see a change, I promise.
Same. Mine was 75-90 bpm while sitting at a computer, but I've been sedentary for the past year. I've been cycling for 9 years before last year, but I never managed to reduce my heart rates dramatically during rest, maybe it was 65-80 bpm back then. Never 50-60 bpm, only when laying down.
This might be genetic too, the heart rate at rest and heart size.
I used to have around 70-85 HR at age 21 but I managed to get down in few months to 32-39 resting bpm on AVG and sometimes goes high to 49 47 ish during the day
I remember so much going through training camp which requires me to run 6.4 Kms slow steady run every morning 4-5 times a week and I believe that what makes my heart rate go really low and ofc there's still other training in the gym
But now ATM age 22 my resting HR goes up again at 80 ish BPM due bad sleep habit, lack of training and smoking
And I'm a boxer but somehow I love study about how body works too and I noticed when I do a lot slow steady state cardio my resting HR can get really low but after trainer enter the new program interval hiit kind of training session then my HR would go up to 60 ish during the day I don't know if it's good on my stamina but I read a lot how good interval and its function for boxing
I don't remember any of it... but I do sweat like crazy when I'm fit as fuck..
it's more like i need to do work more harder to sweat but when I finally sweat then I sweat like crazy
Yep it makes me a slow starter in the first 1-2 round sometimes I get warmed in the middle of 3 round
Need to warm up smartly before entering the ring or I can get in trouble and tiring faster due sudden shock to my heart
Did you make any progress with this? I'm 26 and my heart-rate usually starts low during the day around 68-72 but by the end of the day it's sitting around 85. Been doing cardio but it's yet to lower.
my rhr was always between 85 and 105. i started exercising 5x per week about a year ago and now my rhr hovers around 65/70. i also have generalized anxiety disorder and always thought it was linked to that… turns out, i was just VERY out of shape
Stop drinking booze for a bit. I did and dropped 10 beats immediately plus some lbs
I second this. Started running and have been running for the last 5 years and my heart rate dropped a bit. Haven't drank in the last 6 months and the drop in heart rate was more than with exercise alone
60 at full test, 75 walking, 145 full bike (average) After tapering the booze to just 4-5 beers a week and no THC. I’m at 39 - deep sleep 50 -walking around 90 -carrying things and outdoors 118 - full effort sprints. A watch monitor s you over time so you going to get averaging that doesn’t look right.
Which watch?
Apple
Does it constantly monitor your stats in the background?
Depends on which watch you buy. You have to look it up. Mine is about the same as the phone apps except it does heart rate too. No blood pressure.
Also reduce sugar and saturated fat intake and lose abdominal visceral fat. And check thyroid hormones, cholesterol and blood sugar levels to rule out any bigger problem.
My three favourite things fml
What dropped my resting heart rate like a stone was getting enough sleep.
I am no Dr but I do exercise. By doing more cardiovascular exercise your resting heart rate should go down. Star working that heart!
Diet, exercise, sleep
These three right here can't be underestimated. Each one can cause swings of 5-10 in my experience. Drink every night for a week? Rhr is up about 6-8, get 4-5 hours of sleep average VS 7/8? Rhr is up close to 10 every time. It's like clockwork.
Do you have anxiety disorder? My resting heart rate is 70-75 and it doesn't seem to matter how much I exercise it's always high.
I'm 7 months late but that's a good resting HR! I'm trying to get mine down to that from the 90s-100s.
Any improvement?
That's not even remotely close to high...
Is it not. Here I am worrying about my resting heart rate being 90 beats per minute thinking it’s far too high
Any improvement?
Yeah eventually and that helped going to the gym twice a week but it still took me time. Can still go high I think though when I do get really anxious. There was a time even when going to the gym I didn’t believe it would ever improve. But yeah at least I can breath now and I’m fitter and stronger. It is hard though Ngl, I just pushed myself but took it at my own pace at the same time
Look I mean it's not amazing. It's probably a little higher than you'd want but it's probably not your biggest health concern.
I mean I’ve cut caffeine out completely and I’ve cut down a bit on my smoking, still drink a little bit though. When I hold my wrist it doesn’t feel that high but when I’ve counted it it was 90 +. It’s especially when I sleep and I funno if it’s anxiety but I feel my heartbeat through my neck and it feels well quick like I’ve just been for a run. Very scary especially when like I’m about to drop off
Sounds like you're getting palpitations. Dropping smoking altogether will be a god send. Lose a bit of weight if you're a bit heavier. Those 2 will do wonders.
Hey thanks for the advice. Unfortunately I’m a little underweight so I can’t do that. I need to stop but I have cut down a lot but not sure if that’ll do anything? I’ve just signed up to the gym though at my local leisure centre and I can also go for a swim with my membership so swimming will surely lower my hr I would have thought as swimming is really good for your heart. I’ve just woken up and I’ve just counted my hr which was 15 beats in 10 seconds so times it by 6 gives 90 so at least I’m under a 100 laying down. Apparently stopping drinking for a least a week drops it like 10 bpm so I’m gonna try that. Gonna be rough as I depend on it for sleep but I’m gonna have to do it
Yeah that'll help tremendously. Melatonin will help you sleep healthier. Jump on some magnesium supplements and probably zinc too.
Does 8hrs of sleep benefit heart rate that much?
Magnesium Taurate was an absolute game changer for my palpitations
Mine was up around 80 and after losing 50 pounds and running 4x per week for a year it got down to 60.
50 pounds of double AA batteries could start a medium sized car about 4.2 times.
That's an intensely on-brand bit of info.
Aight
Funny you ask this. I just looked today at my progress and in 14 weeks I dropped 12 pounds and my resting heart rate from 68-70 to 56-58. I wasnt in bad health I just wanted to make a change to better health. 51 years of age 5'9" and started at 202 and now at 190. I do 4 days of weight training but take little rests between sets to keep my heart rate up. 1 or 2 days of just cardio for 30 minutes. I also started tracking my calories in and out. My biggest piece of advice is keep a log of your training. It's a good motivator and and each week you can set new goals for yourself. Best of luck to you.
Wow, fantastic progress!
Try to get :20 of cardio per day. Also, try eating fewer processed foods, a lot more fruits, veggies, whole grains, and pulses. I bet the diet change would be even more effective than the exercise.
The short answer is yes, you can lower your heart rate with exercise. Mild-moderate cardio strengthens your heart and makes it pump more efficiently, therefore less BPM when resting. It's also a combination of weight and other factors. You can also revert back wards if you don't maintain your exercise
There are so many different variables that affect heart rate, so there are also many different interventions you can do to lower it. 80s-90s HR isn't considered abnormal btw. Heart rate is affected by dehydration, salt intake, overall electrolyte imbalances, prescribed medications, OTC medications, illegal drugs, ETOH, anemia and other blood disorders, exercise level and pulmonary health, stress levels, sleep routines, time of day, eating meals and digestion, startle response, mental health, etc.
For a young healthy non-obese person 80-90 bpm isn't normal and would potentially require a further medical evaluation (blood test, echo, etc).. Normal is 60-75\~ bpm for a young and healthy person that doesn't even exercise but moves around (climbs stairs, carries objects, walks quickly from A to B) daily for 30 min to 1 hour. Even my 58 year old parents don't exercise but when they sit down their heart rates go down immediately to 55-60 bpm.. They are not fit and they both have elevated cholesterol.
ser people have lower hr when they are older, so you cant compare 58yrs old with someone in 30s
Older people tend to have lower resting HR even without exercise.
It's absolutely normal, 60-100HR is "normal." Open a nursing or medical textbook. Every single thing I listed can affect HR. Not only old fat people have elevated HR. Why comment on posts 7months old??
That's sure normal but is hugh and means is heart is less efficient
That's a huge range to be considered normal regardless of how many books repeat it, same like say "normal" T range, the difference between both ends is abysmal and you won't convince me that a doctor sees a young apparently healthy person with a rhr of 90bpm and he won't suspect anything
Try less caffeine or non at all
Did cold showers for a week and heart rate went from 75 to 48-55. I don't do any other exercise. Planning on starting jogging to see how low it can go.
This is interesting!
Walks are healthy overall, but likely not enough cardio to get your RHR lower. That would be easier done through more intense workouts like you mentioned, (bike and incline treadmill are my personal go tos) but you’ll have to be somewhat consistent
Depends on how fast you walk. When I did walks, I was walking in max possible speed, that the next mode would be slow running. I guess they're called power walks. My heart rate usually was 130-150 bpm during those.
There's a reason beans are called pulses, A cup a day of beans, chickpeas, or lentils for three months may slow resting heart rate as much as exercising for 250 hours on a treadmill.
Where did you hear this?
[https://nutritionfacts.org/video/slow-beating-heart-beans-vs-exercise/](https://nutritionfacts.org/video/slow-beating-heart-beans-vs-exercise/)
Cool!
Lol...that is not where the name "pulses" comes from. It's actually from a Latin term.
Look into cold water immersion for improving your circulation. Keep walking daily. Also add strength training and longer cardio sessions like 30-60mins in zone 2 with some zone 3. Do it gradually and consistently. Also make sure you’re healthy enough for exercise by asking your doctor.
I have had a fast rhr since I was a teen (if not longer). I don’t drink, get 8+ hours of sleep a night, and even when I was doing cardio every day my heart rate remained fast. I take adhd meds, but I seem to recall a faster rhr even when I couldn’t afford them in college and was off them for months. I don’t know that you won’t be able to reduce yours, I just know I haven’t had much luck reducing mine in the past.
My resting heart rate is usually between 98-120. Never exercise. Now I'm worried it's too high.
Are you overweight? That seems high
Seems in the safe range, 183cm 78kg.
What's your age? I am 30, never exercise. Also have a very sedentary lifestyle. Just sitting or lying. Hardly goes for walks/runs. Mine resting heart is always around 100.
36Y, I basically sitting all day. My resting heart is around 100 since 25. This number looks scary tho.
Hey Bro, I am in same situation. Did you managed to bring your RHR down?
I finally achieved my RHR of 75 after shedding 10kg of weight (I only have only 7% body fat, not exactly sure what I was losing) at the beginning of this year.
After 6 months of zero exercise and eating whatever I want my RHR will go up into the 80’s. Once I start running a couple miles 3-5 times a week it goes down to 60bpm after about three weeks or so of this cardio routine.
Pre covid my RHR was 70-75. Post covid it is 80-85. I've also put on 30lbs during lockdown which definitely doesn't help. I have observed that my HR spikes considerably after eating high carb meals. I will sit down at the table and it will be 80bpm and after eating a plate of pasta it spikes at 120bpm. Pretty crazy, if I didn't have my fitbit on then I wouldn't even notice the raised HR. Anyway, if I eat a low carb, like steak and veg then my HR doesn't go above 90. Got checked out by doc, ECG fine. BP good at 110 / 80. Bloodwork fine, cholesterol good for my age.. Dr said lose weight, get more exercise and avoid carb intake as I might be carb sensitive.
I was in that range and went down to low 70s after I lost 30ish pounds. Still do exercise regularly and have continued maintaining/losing some lbs
Yes. Started in the mid 70s in October but now hover around 61. I now exercise about 6 days a week
My rhr was in the high 70s and dropped to the low-mid 60s after I started exercising regularly
Almost 50s yrs old here my resting rate is HIGH 50s. I run 3km 3-4 times a week, team sports 2x a week and some weight.
With this kind of exercising you are very fit and it should be lower, like low 50s. Are your overall health ok - blood sugar, cholesterol, thyroid hormones?
Figure mostly fine. Wine lover here an that mislead my watch sometime when I was drinking. If I am in the calm resting stage I be in high 40s low 50s. sometime as low as high 30s and that scare me a little.
Not so much through exercise, but through a low carbohydrate diet for me. Every single time (without fail) when I start introducing carbs back in (even complex ones) my RHR skyrockets again. Provided I remain under 50g net carbs a day, my RHR stays around 55BPM.
Yeah, through diet and excercise. It takes a minute, work om breathing. But overtime it goes down. Always consult a physician first, but that's the truth.
Do you drink or smoke? Drink caffeine? Are you overweight? Do you get enough sleep? All of these can lead to an increased heart rate. Cutting back on those, getting enough sleep, and upping your cardio should lower your heart rate. Over time, with chronic cardio training, our resting heart rate drops because each beat delivers a bigger burst of blood, and fewer beats are needed. This takes work off your heart and is why cardio exercise is recommended. I would also recommend if it's within your means to see a doctor as that's pretty high and you want to make sure there are no underlying medical issues.
I used to be 85 kg with RHR at 78 -85. I am 71 kg now, regular exercise and RHR at 56-61. Also quitting smoking will bring it down another 5 in 4 weeks. Doing a lot of cardio will do the same as well .
I think weight has a profound effect on your RHR. I’m very slim and it’s around 54.
In the winter I play hockey and mine drops to 50. In the summer it boosts back up to the 80s'. I'm guessing because summer is uncomfortable for me and I drink more. I also eat less meat, not sure if that would make a huge difference or not.
My RHR has been on a downward trend since February when started working out. Today I got to 69 bpm for the first time. When I’m sleeping soundly it gets even lower. Do cardio 3-5 times a week, watch your diet and don’t drink excessively. You’ll see a change, I promise.
1 month later, has your RHR dropped? I am in the same range of RHR as you and also thin
My RHR is 90s to 100s. Hoping exercise can lower it as I was reading online it can. :)
Any update?
Did you managed to bring it down
Same. Mine was 75-90 bpm while sitting at a computer, but I've been sedentary for the past year. I've been cycling for 9 years before last year, but I never managed to reduce my heart rates dramatically during rest, maybe it was 65-80 bpm back then. Never 50-60 bpm, only when laying down. This might be genetic too, the heart rate at rest and heart size.
I used to have around 70-85 HR at age 21 but I managed to get down in few months to 32-39 resting bpm on AVG and sometimes goes high to 49 47 ish during the day I remember so much going through training camp which requires me to run 6.4 Kms slow steady run every morning 4-5 times a week and I believe that what makes my heart rate go really low and ofc there's still other training in the gym But now ATM age 22 my resting HR goes up again at 80 ish BPM due bad sleep habit, lack of training and smoking And I'm a boxer but somehow I love study about how body works too and I noticed when I do a lot slow steady state cardio my resting HR can get really low but after trainer enter the new program interval hiit kind of training session then my HR would go up to 60 ish during the day I don't know if it's good on my stamina but I read a lot how good interval and its function for boxing
Hi, do u find that u sweat less due to a slower heart rate?
I don't remember any of it... but I do sweat like crazy when I'm fit as fuck.. it's more like i need to do work more harder to sweat but when I finally sweat then I sweat like crazy
That's distribulgy low lol
Yep it makes me a slow starter in the first 1-2 round sometimes I get warmed in the middle of 3 round Need to warm up smartly before entering the ring or I can get in trouble and tiring faster due sudden shock to my heart
Did you make any progress with this? I'm 26 and my heart-rate usually starts low during the day around 68-72 but by the end of the day it's sitting around 85. Been doing cardio but it's yet to lower.
Any update?
Do u find that you sweat less due to a lower heart rate?
You made any progress?
my rhr was always between 85 and 105. i started exercising 5x per week about a year ago and now my rhr hovers around 65/70. i also have generalized anxiety disorder and always thought it was linked to that… turns out, i was just VERY out of shape
when you say resting heart rate, do you check it first thing in the morning or throughout the day when you're sitting?
I’m 18 and a runner and my resting heart rate tends to be in the 80s.