Moderate exercise includes brisk walking, jogging, cycling, hiking, light yard work, and dancing. Choose exercises that you enjoy to help you establish a daily routine. You can even exercise for 15 minutes twice a day if that's easier for you.  Exercise raises your heart rate in the moment, but over time it can lower your resting heart rate significantly.  A normal resting heart rate is anywhere between 60 and 100 beats per minute for adults. Vigorous exercises like running/jogging, swimming, heavy yard work, jumping rope, and cross-country skiing will condition your heart and help you achieve a lower resting heart rate over time. Try incorporating vigorous exercises into your routine a few days per week.  Work up to vigorous exercise slowly so that you don't injure yourself. Exercise at a pace that feels comfortable for you. A good rule of thumb for judging intensity: if you can’t talk while exercising, you're working too hard. If you can sing while you're exercising, you aren’t working hard enough. Estimating your maximum heart rate is easy! Simply subtract your current age from 220. 220 is the maximum number of times your heart should beat per minute while exercising. Then, calculate your target heart rate: moderate exercise should lead to 50 to 70% of your maximum heart rate; vigorous exercise should lead to 70 to 85% of your maximum heart rate. For example, if you are 45 years old, your maximal heart rate is 175 (220 - 45 = 175). Your target heart rate should be about 105 (60% of 175 = 105) for moderate exercise and 140 (80% of 175 = 140) for vigorous exercise. To calculate your heart rate manually, place 2 fingers on the inside of your wrist to take your pulse. Count the number of beats for 30 seconds and multiply that number by 2 to find your heart beats per minute.  For an easier solution, try wearing a heart rate monitor or a fitness device (possibly even your smartphone) to monitor and record your heart rate. Taking your pulse at regular intervals lets you know whether you are exercising within your target heart range.
अपनी हार्ट रेट को बेहतर बनाने के लिए हर रोज 30 मिनट की मोडरेट एक्सरसाइज करने का लक्ष्य करें: अपनी हार्ट रेट को कम करने में मदद के लिए अपने रूटीन में एरोबिक एक्सरसाइज शामिल करें: अपनी टार्गेट हार्ट रेट का पता करें, ताकि आप एक्सरसाइज के दौरान अपने लक्ष्य को पूरा कर सकें: अपने टार्गेट को पूरा करने की पुष्टि करने के लिए एक्सरसाइज करते समय अपनी हार्ट रेट को मॉनिटर करें: