How to lower your resting heart rate
The most reliable way to lower your resting heart rate is regular aerobic exercise, especially easy Zone 2 cardio, combined with good sleep and less alcohol. A lower resting heart rate generally means your heart pumps more blood per beat.
What's normal
For most adults, a resting heart rate between 60 and 100 bpm is considered normal. Regular endurance exercisers are often lower. Measure it first thing in the morning, before getting up, and watch the weekly average rather than single days.
7 things that work
- Easy aerobic cardio, 3–5 times a week. Zone 2 running, cycling or brisk walking strengthens your heart over time. What Zone 2 is.
- Consistency over intensity. Months of regular easy sessions beat occasional hard ones.
- Sleep 7–9 hours. Short sleep tends to raise your resting heart rate the next day.
- Cut back on alcohol, especially close to bedtime.
- Manage stress. Walks, breathing exercises and downtime help your nervous system settle.
- Stay hydrated. Dehydration makes your heart work harder.
- Watch caffeine and late meals if your morning numbers are high.
How long it takes
Many people notice a drop of a few beats within 1–3 months of consistent training. Keep tracking: the long-term trend is what matters.
This is general fitness information, not medical advice. If you have a heart condition or symptoms, check with your doctor before starting a new exercise program.
Track your heart getting fitter
RunZone tracks your resting heart rate and Run Age over time and builds Zone 2 runs that help bring them down.
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What is a good resting heart rate?
For adults, a normal resting heart rate is generally 60–100 bpm. Many regular endurance exercisers sit lower. Your own trend over time matters more than one number.
How fast can you lower your resting heart rate?
With consistent aerobic training, many people see a drop of a few beats within a couple of months. Sleep, stress and alcohol can move it day to day.
When should I see a doctor?
If your resting heart rate is consistently above 100, unusually low with dizziness or fainting, or you notice palpitations or chest pain, talk to a doctor.