How to Increase Your Heart Rate — and What Raises It

Most people who want to raise their heart rate want a better workout. Others notice their pulse is faster than usual and want to know why. This guide covers both: how to raise your heart rate safely, and what speeds it up — sometimes without you noticing.

Raising your heart rate for exercise

Any activity that uses large muscle groups continuously raises the heart rate: brisk walking, hill walking, cycling, swimming, rowing, running, dancing, stair climbing. To raise it further, increase the pace, add an incline or resistance, or add short intervals — for example 30–60 seconds faster followed by 1–2 minutes easy.

• Warm up for 5–10 minutes so the heart rate rises gradually.
• Use zones as a guide: moderate intensity is roughly 64–76% of your maximum heart rate (220 minus age), vigorous 77–93%. See heart rate zones.
• Use the talk test if you have no monitor: at moderate intensity you can talk but not sing; at vigorous intensity you can only say a few words.
• Cool down gradually instead of stopping abruptly.

If you have a heart condition, take heart-rate-lowering medication (such as beta blockers), or have been inactive for a long time, talk to your doctor before starting vigorous exercise. Beta blockers cap how high your heart rate can go — use perceived effort instead of heart-rate targets.

A slow heart rate that you want to raise?

A low resting heart rate is usually a sign of fitness, not something to fix. If your pulse is slow and you feel dizzy, tired, short of breath or faint, the answer is not a home remedy but a medical check: medication effects, an underactive thyroid and conduction problems of the heart are common causes, and some need a pacemaker. See normal adult heart rate.

Short-term things that raise your heart rate

These effects pass and are usually harmless, but they explain many "surprising" readings:

• Physical activity — even climbing stairs or standing up quickly.
• Emotions — stress, fear, excitement and anger trigger adrenaline ("fight or flight").
• Fever and infection — roughly 10 bpm more per degree Celsius of fever.
• Dehydration — less blood volume means the heart has to beat faster to keep blood pressure up.
• Heat and humidity — the heart pumps more blood to the skin to shed heat.
• Caffeine and energy drinks.
• Alcohol — the heart rate stays raised for hours, often into the next morning.
• Nicotine — from cigarettes, vapes or pouches.
• Low blood sugar — triggers adrenaline release, with shakiness and sweating.
• Medications and drugs — decongestants, some asthma inhalers, thyroid hormone, ADHD stimulants, and illicit drugs such as cocaine and amphetamines.
• Pain and a full bladder.

Long-term causes of a fast heart rate

A resting heart rate that stays above 100 bpm (tachycardia) is worth investigating. Possible causes include:

• Anemia — fewer red blood cells means the heart beats faster to deliver enough oxygen.
• Overactive thyroid (hyperthyroidism) — usually with weight loss, tremor, heat intolerance and anxiety.
• Heart rhythm disorders — atrial fibrillation or flutter, supraventricular tachycardia (SVT) and others; often with an irregular or suddenly racing pulse.
• Heart failure — the weakened heart compensates by beating faster.
• Lung disease and low oxygen levels.
• Deconditioning after illness or long bed rest.
• POTS (postural orthostatic tachycardia syndrome) — a large heart rate rise on standing up.

See a doctor if your resting pulse is repeatedly above 100, and call 911 (US) or your local emergency number if a fast heartbeat comes with chest pain, fainting or severe shortness of breath.