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Heart rate: Why is my resting heart rate increasing?

Your heart rate is the number of times your heart beats per minute, and if it is irregular this could be a sign of atrial fibrillation. However, occasion irregular heartbeat is very common and nothing to worry about.

How do I check my heart rate?

You can check your heart rate by taking your pulse and counting how many times your heart beats in a minute.

You can find your pulse in your wrist by doing the following:
• hold out one of your hands, with your palm facing upwards
• press the first (index) finger and middle finger of your other hand on the inside of your wrist, at the base of your thumb – don’t use your thumb as it has its own pulse
• press your skin lightly until you can feel your pulse – if you can’t find it, try pressing a little harder or move your fingers around

You can also find your pulse in your neck by following these steps:
• press your first finger and middle finger to the side of your neck, just under your jaw and beside your windpipe – don’t use your thumb
• press your skin lightly to feel your pulse – if you can’t find it, try pressing a bit harder or move your fingers around

With both methods, count the number of beats you feel for 60 seconds, or do it for 30 seconds and multiply by 2.

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What is a normal resting heart rate?

Your heart rate varies depending on what you’re doing.

It will be faster if you’re exercising and slower when you are asleep.

To find your resting heart rate, you must check your pulse after resting for five minutes.

Most adults have a normal resting heart rate between 60 and 100bpm.
Your resting heart rate will be lower if you are really fit, and athletes may have a resting heart rate of 40 to 60bpm or lower.

You should get your heart rate checked by your GP if it is always above 120bpm or below 40bpm.

Why is my resting heart rate increasing?

Your heart rate changes from minute to minute, and many factors can influence your heart rate, including:

  • Fitness and activity levels
  • Genetics
  • Age
  • Being a smoker
  • Having cardiovascular disease, high cholesterol or diabetes
  • Air temperature
  • Body position (standing up or lying down, for example)
  • Emotions
  • Body size
  • Medications

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According to a Harvard Medical article, your resting heart rate tends to speed up as you age.

If you regularly exercise, you can slow your heart rate down. This also helps if you are overweight.

Things like stress, medication, and medical conditions will also influence your resting heart rate.

If you are suddenly very stressed or upset, your heart rate may temporarily increase.

How to lower your resting heart rate

According to the Harvard article, you don’t need to visit the doctors to keep track of your heart rate.

Measure your resting heart rate before you get out of bed in the morning to keep an eye on it.

You should start exercising more if your heart rate is higher than it should be.

This may sound counteractive, considering that when you vigorously exercise your heart beats faster during the activity and for a short time afterward.

However, exercising every day gradually slows the resting heart rate.

You need to reduce the amount of stress in your life in order to reduce your resting heart rate.

To reduce stress you must perform the relaxation response.

You could take part in meditation, tai chi, yoga, or anything that makes you feel calm.

Smokers also have higher resting heart rates, and if you quit this will cause it to drop.

The more excess weight you have, the more your heart needs to work to supply it with blood.

If you lose weight and become a healthy weight, your resting heart weight will drop to a safe level.

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