Apple

1. Set your Heart Rate Zones
2. 80% cardio workouts in zone 2
3. 20% sprint and high intensity interval training
4. Cut out alcohol completely
5. Eat better, eat clean foods, remove processed foods entirely; aim for proper macros
6. Don’t eat 3 hours before bedtime
7. Do lots of breathing and/or meditation
8. Don’t read a screen an hour before bed and when you wake up

For me, daily exercise made a huge difference. I’ve always been overweight and struggled with weight, ate too much, didn’t exercise regularly. Last year I dropped from 250 to 175, just eating less calories and daily workouts. Every day. My resting HR is now in the 40’s, and it comes down quickly after a workout.

Nothing quite lowers mine like an easy outdoor hour long run the day before. May need to work up to that if not running currently; that’s roughly a bit more than 5k (3.1 mi) distance for me. Be sure to run easy though (zone 2), the heart doesn’t care about pace.

Unfortunately, it’s things no one wants to hear 😂 . No alcohol, at LEAST 3-4 days a week of 30-60 min exercise mix of cardio and weights, more sleep.

Normal HR for healthy adults is 60-100 bpm. 71-77 is perfectly normal.