Your heart rate is a dynamic measure, changing throughout the day based on your activity levels and emotional state. It naturally fluctuates whether you’re active or at rest, experiencing stress or feeling calm. Understanding your heart rate, especially your resting heart rate, is a key indicator of your cardiovascular health.
Close-up of a woman monitoring her heart rate on a smartwatch, illustrating heart rate tracking for health management
What is Resting Heart Rate?
Resting heart rate (RHR) is the pace at which your heart beats when you are still, calm, and relaxed. Typically measured when you’re sitting or lying down quietly, your heart settles into a slower, consistent rhythm. This baseline heart rate is relatively stable daily and serves as a valuable snapshot of your heart’s efficiency. The normal resting heart rate generally falls between 60 and 90 beats per minute (bpm). A resting heart rate consistently above 90 bpm is considered elevated and might warrant attention. An increasing resting heart rate trend over time can be an early warning sign of potential heart issues.
Factors That Influence Your Resting Heart Rate
Numerous elements can affect your resting heart rate. Genetics play a foundational role, influencing individual heart rate ranges. Age is another factor, with resting heart rate tending to increase as we get older. Conversely, regular physical activity typically leads to a lower resting heart rate, indicating improved cardiovascular fitness. Elite athletes often exhibit remarkably low resting heart rates; for instance, legendary cyclist Miguel Indurain reportedly had a resting heart rate as low as 28 bpm at his peak. Beyond these factors, stress levels, certain medications, and underlying medical conditions can also significantly impact your resting heart rate.
The Link Between Resting Heart Rate and Overall Health
Extensive research underscores a significant correlation between resting heart rate and overall health. A notable study published in JAMA investigated the 10-year changes in resting heart rate among over 29,000 individuals initially free from heart disease, high blood pressure, or other cardiovascular disorders. Researchers tracked their resting heart rates at the study’s outset and again a decade later.
The findings revealed a compelling link between changes in resting heart rate and mortality risk. Compared to participants whose resting heart rates remained below 70 bpm throughout the study, those whose resting heart rates increased from below 70 bpm to over 85 bpm showed a 90% higher likelihood of death during the study period. While a 90% increase sounds alarming, it’s important to consider the absolute risk. In the group with consistently low heart rates (under 70 bpm), there were 8.2 deaths per 10,000 people annually. In contrast, the group with increased heart rates (above 85 bpm) experienced 17.2 deaths per 10,000 people per year.
Another study focusing on over 129,000 postmenopausal women examined the relationship between resting heart rate and cardiovascular events like heart attacks and strokes. This research indicated that women with higher resting heart rates (over 76 bpm) were 26% more likely to experience a heart attack or die from heart disease compared to those with lower resting heart rates (62 bpm or less). These studies collectively suggest that managing and potentially lowering your resting heart rate can be beneficial for long-term health.
How to Easily Measure Your Resting Heart Rate
Monitoring your resting heart rate is simple and doesn’t require a doctor’s visit. You can easily measure it yourself at home:
- Locate your pulse: Gently place your index and middle fingers on the inside of your wrist, just below the base of your thumb.
- Feel for your pulse: Press lightly and feel around until you detect a rhythmic throbbing. Avoid pressing too hard, as this can obscure the pulse.
- Count the beats: Count the number of beats you feel for 15 seconds.
- Calculate your RHR: Multiply the 15-second count by four to determine your beats per minute.
- Optimal timing: The best time to measure your resting heart rate is first thing in the morning, after waking up but before getting out of bed or having coffee.
- Maximum heart rate: To understand your heart rate during exertion, measure your pulse immediately after intense exercise.
Effective Ways to Lower Your Resting Heart Rate
Adopting these lifestyle adjustments can help lower your resting heart rate and promote a healthier cardiovascular system:
- Increase Regular Exercise: Engaging in regular physical activity is one of the most effective ways to lower your resting heart rate. During activities like brisk walking, swimming, cycling, or jogging, your heart rate elevates, strengthening your heart muscle over time. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Consistent aerobic exercise improves your heart’s efficiency, enabling it to pump more blood with each beat, thus reducing the need to beat as frequently at rest.
- Practice Stress Reduction Techniques: Chronic stress can significantly elevate your heart rate. Incorporating relaxation techniques into your daily routine can help manage stress and lower your RHR. Practices like meditation, deep breathing exercises, yoga, and tai chi activate the body’s relaxation response, counteracting the effects of stress hormones that increase heart rate. Even a few minutes of daily mindfulness or relaxation exercises can make a difference.
- Quit Tobacco Use: Smoking and using tobacco products are direct contributors to a higher resting heart rate. Nicotine and other chemicals in tobacco smoke stimulate the heart and constrict blood vessels, forcing the heart to work harder. Quitting smoking has numerous health benefits, including a noticeable decrease in resting heart rate. Within weeks of quitting, many people experience a drop in their RHR.
- Achieve and Maintain a Healthy Weight: Excess body weight puts extra strain on your heart. The more your body weighs, the harder your heart must work to circulate blood and oxygen throughout your system, leading to a higher resting heart rate. Losing even a modest amount of weight can reduce this burden and help lower your RHR. Combine a balanced diet with regular exercise for effective and sustainable weight management.
When to Consult a Doctor
While fluctuations in heart rate are normal, if your resting heart rate is consistently above 85 bpm, it’s advisable to discuss it with your healthcare provider. While an elevated RHR might be normal for some individuals, it’s important to evaluate it in the context of your overall health and risk factors for cardiovascular disease. Your doctor can help determine if further investigation or lifestyle modifications are necessary to support your heart health.
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch. See Full Bio
View all posts by Howard E. LeWine, MD
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