Staying Young - Easy as 1, 2 , 3

1. Natural Beauty

Sunshine Loves Olive Oil For Beauty

  •  1 TIMOTHY 4:4-5 For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving, for it is made holy by the word of God and prayer.  

  • 1. Youth For Life Nerium is all natural and amazing!!! I try to use the most natural ingedients for health and beauty. I have always been a natural kind of person. Nerium has all natural ingredients. See how you can reverse aging and be more vibrant with age defying night cream and age defying eye serum.
  • I hope that  instead of fading with the passage of time, although I am aging just like everyone else, I will try to be radiant and healthy, by shining the light of Jesus Christ in my life daily.  I hope to grow old slowly and gracefully, by the grace of God.
  • Extra virgin olive oil for a healthy skin complexion has always been well known as a natural beauty remedy too. 
  • Olive oil contains three major antioxidants: vitamin E, polyphenols, and phytosterols. Antioxidants, that help protect the skin from premature skin aging. Vitamin E partly accounts for the anti-aging benefits because it helps restore skin smoothness.
  • It also has other great health  benefits too, so I like to use non-GMO all natural organic extra virgin olive oil or non GMO natural organic coconut oil with organic apple cider Bragg vinegar with the mother on salads too along with natural herbs home grown from the garden.
  • I occasionally drink green tea as anti-oxidant. I like to put fresh mint leaves in it from the garden.  
  • Supplements: EHT® Brain Formula EHT is a nutritional supplement developed to keep neuronal connections strong and help support brain wellness, with scientifically advanced nutritional ingredients that work to promote cognitive function, support the body’s ability to maintain and repair itself, and contribute directly to your overall health and wellbeing. 
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  • AgeIQ™ Day Cream
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  • Youth Factor™ Complete Vitality Complex (Tablet)
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  •   PSALM 139:14 “I praise you because I am fearfully and wonderfully made 

2. Eating Healthy

Sunshine Loves Eating Healthy

  • 1 CORINTHIANS 10:21 So whether you eat or drink, or whatever you do, do it all for the glory of God. 

  • 2. Eating Healthy I have been a Vegetarian sometimes pescatarian for 5 years now. I am a vegetarian because I believe it  is one of the healthiest ways to eat. I know that organic plant foods are loaded with nutrients that protect our health.  According to the Academy of Nutrition and Dietetics, an evidence based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. 
  • A Balanced Diet offers our body plenty of nutrients from plants that can help your body stay healthy. Natural un-processed foods are loaded with antioxidants which are the most important key to help slow down the aging process.  I have read many books about it and both Dr. Dean Ornish and Dr. Don Colbert say that it can reduce the risk of serious mental and physical health problems by preventing heart disease and strokes.  
  • Living Foods We have a back yard garden and although I am a Vegetarian,  most of my family follows the Mediterranean diet. The Health benefits of a Mediterranean diet consists of large quantities of fresh fruits and vegetables, nuts, fish, olive oil and physical activity. I love drinking almond,cashew and coconut milk. I feed my family the Mediterranean diet  with only occasional meats and we are trying to eat slower, while spending time together at the table as a family. We made this a tradition with  our family growing up too.  
  • Eat natural, unprocessed foods like fruits, vegetables, whole grains, and nuts. 
  • Make olive oil your primary source of dietary fat 
  • Reduce the consumption of red meat (Monthly) 
  • Eat little to moderate amounts of fish and white meat (Weekly) 
  • Of course we always ask God to bless our food and give thanks for all our blessings. 
  • MAT. 7: 24-27  “Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock. And everyone who hears these words of mine and does not do them will be like a foolish man who built his house on the sand. And the rain fell, and the floods came, and the winds blew and beat against that house, and it fell, and great was the fall of it.” 

Nature Walks

Nature Walks By Sunshine

  • ISAIAH 40:31 But those who wait on the LORD will renew their strength. They’ll soar on wings like eagles; they’ll run and not grow weary; they’ll walk and not grow tired. 

  • 3. Nature Walks  I love walking in Nature and even though I know I need to, I haven't always made time for hard core sweaty exercises. I love walking with family for short  after dinner walks. My personal goal is to walk one hour daily in nature every  morning.  Taking a daily walk could lead to better cardiovascular health, reduced stress, improved mood and self-esteem. It helps us reach a healthy weight, strengthen our bones, and  boosts our brains creative thinking. Walking in nature makes us feel happier  and relaxed. Walking helps shape and tone our legs, butt, slims our waist, and helps us sleep better.  It makes me feel younger because walking is an anti-aging exercise. We're all getting older, but we all want to feel better as we age.  Walking actually gives us a younger DNA. According to research as much as nine years younger.  Nature like plants, trees, water and sunlight can absorb negative energy. When we pray and praise the Lord on our nature walks it gives us positive energy. Perhaps we feel calmer around nature simply because it's part of God's living world. We recognize God created all things. When we take a walk by a quiet lakeside, the beach or a quiet path, we should notice the beauty all around us and feel the tension and stress being lifted by God's natural beauty, which helps relieve stress. Brisk walking boosts endorphins that improve our mood and lower  our stress. These good mood hormones decrease depression. Walking gives us more energy, which also improves our positive feelings. Walking through greenery can put the brain into a calm state, allowing us to pay attention to the world around us, while creating the calmness needed for reflection with God. It’s in this calm, quiet reflection where our creativity is at it's best.  
  • PHIL. 1:6  And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ. 

Praisercise Video's

Praisercise - 11 Easy Exercises


Praise + Prayer + Exercise

 More than anything I pray for health and endurance to serve God better.  Our greatest purpose is serving God and loving Him with all our heart, soul and mind.

  • 3 JOHN 1:2  Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul

Praisercise is prayer and exercise. I enjoy praying while I exercise because it  is also a great time to  get closer to  God about what is going on in my life. When my body releases endorphins I think of the power of God's love through Jesus Christ when He died and rose from the dead to save me from my sins. Yes, I think about the power of the blood. I combine the body and the spirit to increase my overall health.  Praisercise is a fun way to have prayer time with your physical workout. I usually start with stretching, then I go for a walk. I like to do cardio and repeat scripture and I am now starting to add weights to my work out routine too.  I just get connected with the energy of God's word and sometimes just dance with joy. I hope you begin today to strive for a better, healthier you.  When you are ready to give your skin and body the best, try Youth For Life Nerium see real results from real people for reversing age. 

Love, Shine

Why Should I Exercise?

Daily exercise is really good for us and it helps us feel our best. Exercise can make us happier, increase our energy, decrease disease, help our brain health and memory, help us sleep better, reduce pain, increase our libido, make our skin glow, strengthen our muscles and bones and help us lose weight.  WE SHOULD ALWAYS STRETCH  BEFORE AND AFTER OUR WORKOUTS TO WARM US UP AND COOL US DOWN.

  • JAMES 5:16  Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working 


Praisercise - Be Your Best

Pray - Seek God First

Praisercise - Seek God First

 Let's start each day by seeking God first.

  • MATHEW 6:33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

Here are 11 exercises we can do to get into good shape and be healthy and fit. You can customize them into your own routine and regular workout after it's approved of by you Dr. Be sure to seek advice from your Dr. before beginning any new exercise routine. These are simple but powerful exercises. They can help us stay in shape for the rest of our life.  We can  do this exercise routine two to five times a week. We should see improvements in our muscular structure, our strength, our endurance, and also see improved balance in about a month.  Make Youth For Life Nerium part of your beauty and health daily routine too. 

When we look and feel better, 

we will shine brighter for Jesus. 

 I like to begin with prayer 

and praisercise to the song,

 "I Call Out Your Name" from the CD YOU TAUGHT ME HOW TO LOVE

"Dear Lord, Her my prayer 

I know your're there

Take all my burdens and my despair......"

Love, Shine

(c) Melody Dawn Records

Give God All Our Love

Praisercise - Give God All Our Love

 Let's Give God all our love, 

from inside and out 

and from head to toe.

  • MATHEW 22:37  And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind .


I like to stretch to the song,

"You Taught Me How To Love" from the CD


"You give me hope

You brought me truth

You've shown me dedication

I'm learning to be strong in every situation"

Love, Shine

(C) Melody Dawn Records

Oh Lord you watch over me

You carry me through

You are by my side

You lead the way

You never let me down

You are always there

Your love is overflowing

Your mercy is endless

Your grace is sufficient

You give me hope

You comfort me

Your love is everlasting

I love you!!!

Love, Shine

1. Lunges

Praisercise - Lunges

Jesus wants us to come to Him. 

 Let's bring all of our burdens to Jesus.

  • MATHEW 11:28-30 Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

1. Lunges

Challenging our balance is an essential part of a healthy well-rounded regular exercise routine. Lunges will help us to be more balanced. This exercise will help promote functional movement, while also increasing our strength in our legs and also our gluteal muscles.

  1. We'll start by standing with our feet shoulder width apart and our arms down at our sides.
  2. Then we'll take a step forward with our right leg and bend our right knee and stop when our thigh is parallel to the ground. We must make sure that our right knee doesn’t extend past our right foot.
  3. Then we'll push up off of our right foot and return to the starting position. Then we'll  repeat that with our left leg. That is one repetition.

Let's try to do  10 reps x 3 sets. 

2. Squats

Praisercise - Squats

God will strengthen us and help us.

  • ISAIAH 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. 

2. Squats

Squats increase our lower body and core strength, as well as our flexibility in our lower back and hips. Because squats engage some of the largest muscles in the body, they also  burn a lot of calories.

  1. We'll start by standing straight, with our feet a little wider than shoulder-width apart, and our arms at our sides.
  2. We should embrace our inner core by tightening our stomach with our best posture, keep our chest and chin up, push our hips back and bend our knees as if we’re going to sit in a chair.
  3. We should make sure our knees don’t bow inward or outward. The we'll drop down until our thighs are parallel to the ground, bringing our arms out in front of our body to a comfortable position.  We'll pause for a second, then extend our legs and return to the starting position.

Let's try to do 20 reps x 3 sets 


  • PSALM 28:7  “The Lord is my strength and my shield.” 


3. Overhead Dumbbell Press

Praisercise - Standing Overhead Dumbbell Press

We need to be consistent. 

We should pray everyday 

and take care of our health everyday.

  • 1 CHRONICLES 16:11  Seek the LORD and his strength;  seek his presence continually! 

3. Standing Overhead Dumbbell Press

This is a compound exercise that utilizes multiple joints and muscles.  It's perfect because it works several parts of our body at once. A standing overhead press strengthens our shoulders, and also our upper back and inner core muscles.

Equipment: 1 to 10-pound dumbbells

  1. Pick a light set of dumbbells. Ask your Dr. what weight is best for you to start with for your health and age.
  2. Let's start by standing, either with our feet shoulder width apart or staggered. 
  3. We'll move our dumbbells overhead so our upper arms are parallel to the floor.
  4. As we embrace our inner core muscles, we'll begin to push up until our arms are fully extended above our heads. It's important to keep your head and neck stationary.
  5. After a brief pause, we'll bend our elbows and lower the weight back down until our triceps are parallel to the floor again.

Let's try to do 12 reps x 3 sets 

4. Single Leg Dumbbell Lift


God is always with us wherever we go. 

God will not forsake us. 

  • DEUTERONOMY 31:8 It is the Lord who goes before you. He will be with you; he will not fail you or forsake you. Do not fear or be dismayed. 

4. Single Leg Dumbbell Lift

This is an exercise that challenges our balance. The single leg dead lifts require stability and leg strength. Use a 1 to 10 pound dumbbell to complete this move, that's recommended by your Dr. 

Equipment: 1 to 10 pound dumbbell

  1. We begin by standing with a dumbbell in our right hand with our knees slightly bent.
  2. Hinging at our hips, we'll begin by kicking  our left leg straight back behind us, lowering the dumbbell down toward the ground.
  3. When we reach a comfortable height with our left leg, we'll slowly return to the starting position in a controlled motion, squeezing our right gluteus maximus,  making sure that our pelvis stays square to the ground during our movement.

Let's try to do 10 to 12 reps on each side

I like to workout to the song,

"Don't Wanna Sit Around No More" from the CD  YOU TAUGHT ME HOW TO LOVE

(C) Melody Dawn Records

Praisercise - Be Consitent

5. Dumbbell Rows

Praisercise - Dumbbell Rows

Don't worry or fear,  because

God is the source of strength and peace. Find your strength in Him. 

With God we can always 

look forward to wonderful things, 

because God gives us hope!

  • PHILLIPPIANS 4:6 Do not worry about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God...  

5. Dumbbell Rows

Dumbbell rows strengthen multiple muscles in your upper body. Choose a moderate-weight dumbbell and be sure to squeeze at the top of the movement.

Equipment: 1 to 10 pound dumbbells 

Ask your Dr. what weight is best for you.

  1. We'll start with a dumbbell in each hand.  No more  than 10 pounds for beginners.
  2. We'll bend forward at the waist so our back is at a 45 degree angle to the ground. Be careful  not to arch your back. We'll hang our arms straight down.  We should make sure our neck is in line with our back and our inner core stomach muscles are engaged with good posture.
  3. Starting with our right arm, we'll bend our elbow and pull the weight straight up toward our chest, making sure to engage our  latissimus dorsi which is the largest muscle in the upper body and stopping just below our chest.
  4. Then we'll return to the starting position and repeat with our left arm. This is one rep. 

Let's try to do  10 reps x 3 sets  on each side

6. Squat Thrusts


Praisercise is praise and exercise. Praise Exercise Fitness Health. Ask for self-control and self discipline. We should ask God to keep us strong. We should ask God the desires of our hearts. 

2 TIMOTHY 1:7 For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline. 

6. Squat Thrusts

This exercise is a whole body movement that helps to improve  cardiovascular endurance and muscle strength.

We'll start by standing upright with our feet shoulder width apart and our arms down at our sides.

With our hands out in front of our body, we'll start to squat down. When our hands reach the ground, we'll pop our legs straight back into a push up position.

Then we'll do a push up.

Then we'll come back up to the starting push up position and jump our feet up to our palms by hinging at the waist. We'll try to get our feet as close to our hands as we can get, landing them outside our hands if necessary.

Then we'll stand up straight, bringing our arms above our head and jump. This is one rep. 

Let's try to do 10 reps x 3 sets. 

EPHESIANS 2:10  For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago. 

7. Side Leg Lifts

Praisercise - Side Leg Lifts

We can do all things through Christ who gives us strength. Jesus is the way, 

He gives us everything we need.

  • PHILLIPPIANS 4: 12-13 I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation . . . . I can do everything through him who gives me strength. 

7. Side Leg Lifts

A healthy body requires a strong center core as the foundation. Focus on the mind muscle connection and controlled movements to make sure you’re completing this move effectively.

  1. We'll lie down and start on our right side with our left leg and foot stacked on top of our right leg and foot. We'll prop our upper body up by placing our right forearm on the ground, with our elbow directly under our shoulder.
  2. Let's be sure to contract the inner core muscles to stiffen our spine and lift our hips and knees off the ground, forming a straight line with our body.
  3. We'll return to start in a controlled manner. 

Let's try to do  10 to 15 reps x 3 sets on one side, then switch to the other side.

  •   1 CORINTHIANS 6: 19-20  Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, 20 for God bought you with a high price. So you must honor God with your body.

8. Push Ups

Praisercise - Push Up

Where do we find strength? 

In the Lord our God.

  • NEHEMIAH 8:10 Do not grieve, for the joy of the Lord is your strength. 

 A push up is an exercise performed in a prone position by raising and lowering the body using the arms.  Even though they're basic, they are always hard. However, if we give some extra effort we will get tremendous strength rewards.

8. Push Ups

  1. We'll start in a plank position. Our inner core muscle  should be very tight, with our shoulders pulled down and back, and our neck neutral.
  2. We'll bend our elbows and begin to lower our body down to the floor. When our chest gets close to the floor almost touching it, we'll extend our elbows and return to the start position.  We should focus on keeping our elbows close to our body during this exercise.

Let's try to do as many reps as possible. When it's difficult to have good form, we can always just drop down on our knees. We can still get  many of the benefits from this modified push up while building strength, or we can do it standing by pushing our body away from the wall.

  • PROVERBS 3: 5-6  “Trust in the Lord with all your heart and lean not onto your own understanding. In all your ways acknowledge Him and He shall direct your path.” 

9. Bridge Plank

Praisercise - Bridge Plank

 A Happy heart is a healthy heart. Believe and receive God's love. His love will flow over in abundance. His love is everlasting.

  • PSALM 112: 1, 7-8 Praise the Lord! Happy are those who fear the Lord. They are not afraid of evil tidings; their hearts are firm, secure in the Lord. Their hearts are steady, they will not be afraid. 

9. Bridge Plank

The exercise is a very effective way to  work our entire full body posture, which is very good for you. The Bridge Plank will make your gluteal muscle firmer.

  1. We'll start by lying on the floor with our knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, raise your hips off the ground by squeezing your inner core muscle, gluteus maximus, and our hamstrings; which is one of the three posterior thigh muscles in between the hip and knee.  Our upper back and shoulders should still be in contact with the ground, and from our inner core muscle down to our knees  should form a straight line.
  3. We'll pause a couple seconds at the top and return to the starting position.

Let's try to do 10 to 12 reps x 3 sets.

  •  PHILLIPIANS 4:6-8 “Don’t worry about anything, instead, pray about everything. Tell God what you need, and thank Him for all He has done.” 

10. Sit Ups

Praisercise - Sit Ups

   God knows our needs and when He heals us it brings glory to Him. Give God all the glory for His healing mercy and grace!

  • PHILLIPIANS 4:19 And my God will supply every need of yours according to his riches in glory in Christ Jesus.

10. Sit Ups

Sit Ups are an effective way to improve our abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground. always discuss this with your Dr. especially when starting a new exercise routine or if you have limited physical abilities that may cause pain. If you experience pain, then stop to keep you from injuries.

  1. We'll start by lying on the ground on our back with our knees bent, feet flat, and our hands behind our head.
  2. Keeping our feet firmly planted to the ground, we'll begin to roll up from our head, engaging our inner stomach muscles throughout. Breathing out the mouth and squeezing our core on the way up and breathing in the nose on the way down. Don’t strain your neck during the upward motion.
  3. When our chest reaches our legs, we'll begin controlling our way back down to the starting position.

Let's try to do 15 reps x 3 sets.

  • PSALM 147:3 He heals the broken hearted and binds up their wounds.

Praisercise - Be Healthy

11. Jumping Jacks


 It's always fun to sing praise songs and do jumping jacks. 


  • JAMES 5:13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise

  • PROVERBS 4:20-22  My son, give attention to my words; Incline your ear to my sayings. Do not let them depart from your eyes; Keep them in the midst of your heart; For they are life to those who find them, And health to all their flesh.

11. Jumping Jacks 

This is a great Cardio vascular challenge 

we all did these as kids growing up.  



  1. We will start by standing normally, then we will jump with our feet to a wide stance and throw our arms overhead at the same time. 
  2. Then we will jump back to normal position with our arms by our side and repeat fast as possible while keeping our inner core muscle tight while standing with good posture.
  3. We can avoid shoulder pain by keeping  hands in front and clapping, 
  4. Jumping Jacks can be done with out jumping for those who are just beginners by stepping one leg out to the side and then the other while clapping your hands.

  • ISAIAH 40:29-31  He gives power to the faint, abundant strength to the weak. Though young men faint and grow weary, and youths stagger and fall, they that hope in the LORD will renew their strength, they will soar on eagles’ wings; They will run and not grow weary, walk and not grow faint.”

Improving Your workout




  1.  Butterfly Stretch Sit tall on the floor with the soles of your feet together, knees bent out to sides. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
  2. Seated Shoulder Squeeze  Sit on the floor with your knees bent and feet flat on the floor. Clasp your hands behind your lower back. Straighten and extend your arms and squeeze your shoulder blades together.
  3. Seated Neck Release  Sit down with your back straight and chest lifted. Drop your left ear to your left shoulder. 
  4.  Triceps Stretch Kneel, or sit, with your arms extended overhead. Bend your right elbow and reach your right hand to touch the top middle of your back. Reach your left hand overhead and grasp just below your right elbow. Gently pull your right elbow down  toward your head. Repeat on left arm.
  5. Knees to Chest Lie on your back,  pull your knees into your chest with both hands. Keep your lower back on the floor. Hold for 30 seconds to 2 minutes. 
  6. Standing Hamstring Stretch  Stand tall with your feet hip width apart, knees slightly bent, arms by your sides. Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed. Wrap your arms around backs of your legs and hold anywhere from a few seconds to a few minutes. Bend your knees and roll up when you're done.

When we're ready, we can improve our workout by:

  1. Adding 5 or more reps
  2. Adding more weight
  3. Adding in a jump to exercises to increase endurance
  4. Complete moves for a set amount of time instead of reps 

Put Your Trust In God

Praisercise - God Is With Us

Dear friends, 

I want you to know that God will help you and reward your fitness efforts, if they are done in His service and not out of vanity or selfishness. Put your trust in God, 

Let the Holy Spirit be your guide. 

Dear Lord, You created everything in the universe. You have carefully watched over us all of our life. We praise you for the magnificent body that you have given us Lord, I ask that you would bring us  the wisdom, motivation, and ability to be happy, to be healthy, to be consistent and be our best.  Help us to have the discipline  to do lunges, sit ups, push ups, go for walks, go swimming, ride bikes and lift weights for the glory of God! We declare that we will strive to have zest and zeal daily about keeping our body healthy and fit to serve you better. We will rise up and Shine! Shine!! Shine!!! and say, "I will have a strong body, that is healthy and ready to serve you Lord everyday."  Thank you for our health and hearing our prayers for our children, family and friends. Amen!

OUTSIDE LINK: Special thanks to my friends at the  Gideons International for their work in sharing the Bible world wide.  I love the Gideon app in my phone 

for reading God's word daily.    

Check Your Pulse



The American Heart Association states the 

normal resting adult human heart rate is 60–100 bpm.  

How do you measure your exercise heart rate?

Hold a finger gently over the carotid artery in your neck or the radial artery on the underside of your wrist (on the thumb side); count the beats in 15 seconds and multiply that number by 4 to get the beats per minute. Don’t stop exercising while you do this, since your pulse will drop right away. Or you can use a heart rate monitor. Once you learn how it feels to work out at your target heart rate, you should be able to estimate your heart rate just by focusing on how you feel—by paying attention to how hard you are breathing, how much you are sweating, and how hard your heart is pumping. This “rate of perceived exertion” is a fairly accurate measure of how strenuously you are working out. 

Or you can use the “talk test”: if you can just engage in conversation, your exercise intensity is about right.

OUTSIDE LINK: How long should it take to reach your target heart rate? How quickly should your heart rate drop after exercise?  Does regular exercise lower resting heart rate? Learn more about your health and 

heart rate at Berkeley Wellness.