29 male no exercise, resting heart rate is 95-100bmp, normal blood pressure. how can i quickly reduce that rate, how long does exercise take?

Take your time: Start an aerobic exercise regimen. A 30 minute brisk walk is a great way to start. But build your way up to thirty minutes. Over a fee days if necessary. Your heart rate will respond.

Variable: Exercise may reduce your heart rate. I advise at least 30 minutes of brisk walking, jogging, biking or swimming at least 4 days a week. How quickly it comes down is variable but you should see results within a few weeks. But there are other possible causes besides lack of exercise, including overactive thyroid, food allergies & stress. It would be wise to see a dr., esp. If exercise doesn't help.