There are studies that have shown that with just 30 minutes of daily activity aimed at raising the heart rate, you can obtain profound benefits for your health. Also, as you get older, a low heart rate can help make you feel cold more. To overcome this situation you will have to perform a few movements every day. While there are no exercise-free heart rate enhancement methods, you won't be able to get any health benefits without muscle work.
Steps
Part 1 of 3: Low Impact Methods
Step 1. Change the way you sit
Instead of in a normal chair, get on an exercise ball. Your muscles will need to work to keep you straight and balanced. You can also do without sitting and standing as much as possible during the day. Even these small changes can affect the heart rate.
Step 2. Vary your lifestyle
Instead of parking as close to your workplace or shop as possible, leave your car far away. Rather than take the elevator up a couple of floors, use the stairs. Simply being more active will help raise your heart rate.
Step 3. Stretch
Do stretching exercises after the activity to keep your heart rate above the resting threshold. Some good stretching exercises include: calf stretch, hamstring and shoulder stretch.
Step 4. Walk
To run your errands or just for the fun of going out, walk. This is a great way to get your heart rate up. You don't have to walk fast - just a normal step is enough to get your heart rate up and your body to work.
Step 5. Have sex
Sounds a little rough as an indication, but sex is actually a perfect exercise for the heart. The foreplay and the actual act will take about 30 minutes a day in which your heart will beat faster. And 30 minutes of activity burns over 100 calories!
Step 6. Practice yoga or tai chi
If you're having trouble with regular exercises, yoga and tai chi are two great options. This will raise your heart rate and keep weight problems and any damage to joints and muscles at bay, while still doing a low impact activity.
Part 2 of 3: Medium Impact Methods
Step 1. Start jogging
A (relatively slow) jog is perfect for the heartbeat. Start with a low-impact exercise before you get to this step, though. Starting immediately with something high impact could damage your muscles.
Step 2. Take a hike
Not only will you get your heart pumping, but you will have an incredible outdoor experience. You can go to a natural area or just walk around the city. All you need is a road and a couple of climbs!
Step 3. Swim
Swimming is an added bonus for your bones. It is also suitable for weight control and joint problems that would otherwise prevent you from exercising, as water redistributes weight by relieving pressure from the body and allowing movement.
Step 4. Go by bike
Take a tour of the neighborhood or an area suitable for this medium. You can also go to work or shop if you like. For a minor impact stay flat or increase the exercise a little and look for some hills.
Step 5. Jump rope
You may think this is child's play, but skipping rope is an incredibly suitable exercise. You will struggle to breathe and feel your heart beating hard before you know it! Just be sure to use a rope that is the right size for you - a children's rope will be too small and difficult for an adult to use.
Part 3 of 3: High Impact Methods
Step 1. Climbing
It can be done safely both outdoors and indoors, alone or with an instructor, and is perfect for increasing your heart rate and keeping you fit. Climbing can be a bit expensive as an exercise, but it's worth it (ask whoever does it)!
Step 2. Run
From jogging to real running. The path in this case is important, because it will not only help you maintain speed, but also reduce the likelihood of getting hurt. Running quickly raises - and a lot - the heartbeat.
Step 3. Do push-ups
The classic gym class, however hard and uncomfortable, is actually the best way to increase your heart rate and build muscle mass. Your instructor wasn't lying! Of course, always remember to warm up before doing exercises like this.
Step 4. Try the squat
It is an exercise that consists of the starting position standing with the knees apart, and requires you to bend as if you were sitting down. It's harder than you think! However, it is an excellent exercise for the heartbeat and for improving muscle tone - as well as for straightening your posture.
Step 5. Do the burpee
It is a sort of summary of all the exercises you did in school during the gymnastics hour. Start standing, lie on your stomach, do a push-up then get up quickly. Repeat as fast as possible. The heart will go to a thousand.
