Woman checking heart rate on smartwatch, wrist level
Your heart rate is a dynamic measure, fluctuating throughout the day depending on your activity level, emotional state, and physical position. It naturally varies as you transition from standing to lying down, from movement to stillness, and from stress to relaxation. Understanding these variations and, more importantly, your resting heart rate (RHR), is crucial for monitoring your overall health and well-being.
Understanding Resting Heart Rate
Resting heart rate is the pace at which your heart beats when you are at complete rest, typically when you are sitting or lying down calmly. This baseline rate is generally consistent from day to day and serves as a key indicator of your cardiovascular fitness. A normal resting heart rate usually falls within the range of 60 to 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 could be an early warning sign of potential heart problems.
Factors Influencing Your Resting Heart Rate
Numerous factors can influence your resting heart rate. Genetics play a foundational role, predisposing some individuals to naturally lower or higher rates. Age is another factor; as we get older, there’s a tendency for resting heart rate to increase slightly. Physical fitness levels have a significant impact; regular exercise is known to effectively lower resting heart rate. Elite athletes, particularly endurance athletes, often exhibit remarkably low resting heart rates. For example, legendary cyclist Miguel Indurain was reported to have a resting heart rate as low as 28 bpm at his peak. Beyond these, stress levels, certain medications, and underlying medical conditions can also significantly affect your RHR.
The Connection Between Resting Heart Rate and Health
Extensive research underscores a strong correlation between resting heart rate and overall health, particularly cardiovascular health. A landmark 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, and cardiovascular disorders.
The study revealed that individuals whose resting heart rate increased from below 70 bpm to over 85 bpm had a 90% higher likelihood of mortality during the study period compared to those whose heart rate remained consistently below 70 bpm. While a 90% increase sounds alarming, it’s important to contextualize the absolute risk. In the group with consistently low heart rates, deaths occurred at a rate of 8.2 per 10,000 people annually. In contrast, the group with increased heart rates experienced 17.2 deaths per 10,000 people annually. This highlights that while the relative risk increase is substantial, the absolute risk is still relatively low for individuals, but significant on a population scale.
Another study focusing on over 129,000 postmenopausal women explored the link between resting heart rate and cardiovascular events like heart attacks and strokes. This research demonstrated that women with higher resting heart rates (above 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 suggest that maintaining a lower resting heart rate is beneficial for long-term health, and actively working to lower an elevated RHR could be a proactive step in improving cardiovascular health.
How to Accurately Measure Your Resting Heart Rate
Monitoring your resting heart rate is a simple process you can easily do 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.
- Find your pulse: Press lightly and feel for a throbbing sensation. Avoid pressing too hard, as this can obscure the pulse.
- Count the beats: Once you find a steady pulse, count the number of beats for 15 seconds.
- Calculate bpm: Multiply the 15-second count by four to determine your beats per minute (bpm).
- Optimal timing: The best time to measure your resting heart rate is first thing in the morning after waking up, before getting out of bed or consuming caffeine.
- Maximum heart rate (optional): To measure your maximum heart rate, which is different from resting heart rate, take your pulse immediately after intense exercise.
Consistent monitoring of your resting heart rate allows you to track trends and identify any significant changes that might warrant medical consultation.
Effective Strategies to Lower Your Resting Heart Rate
Adopting certain lifestyle modifications can effectively help lower your resting heart rate and contribute to better heart health. Here are four key strategies:
-
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, or cycling, your heart rate elevates, strengthening your cardiovascular system. Consistent exercise leads to improved heart efficiency, allowing it to pump more blood with each beat, thus reducing the need for as many beats per minute at rest. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. Find activities you enjoy to make exercise a sustainable part of your routine.
-
Practice Stress Reduction Techniques: Chronic stress significantly impacts heart rate. Implementing relaxation techniques can effectively lower your resting heart rate over time. Practices such as meditation, deep breathing exercises, yoga, and tai chi activate the body’s relaxation response, counteracting the effects of stress. Even a few minutes of daily mindfulness or relaxation practice can make a noticeable difference in your RHR. Explore different stress-reducing methods to find what works best for you and incorporate them into your daily life.
-
Avoid Tobacco Products: Smoking and tobacco use are directly linked to a higher resting heart rate. Nicotine and other chemicals in tobacco products stimulate the nervous system, leading to an increase in heart rate and blood pressure. Quitting smoking is crucial for overall health and can significantly lower your resting heart rate back to a healthier range. If you smoke, consider seeking resources and support to quit.
-
Maintain a Healthy Weight: Excess body weight puts additional strain on your heart. The heart has to work harder to pump blood throughout a larger body mass, which can elevate your resting heart rate. Losing weight, if you are overweight or obese, can reduce the workload on your heart and help lower your RHR. Even a modest weight loss of 5-10% of your body weight can have positive effects on your heart health and resting heart rate. Focus on a balanced diet and regular exercise to achieve and maintain a healthy weight.
When to Consult a Doctor
While a slightly elevated resting heart rate might not always be a cause for immediate alarm, it’s advisable to consult your doctor if your resting heart rate is consistently above 85 bpm. While this might be normal for some individuals, it’s important to discuss your heart rate in the context of your overall health profile and other risk factors for cardiovascular disease. Your doctor can assess whether your elevated RHR is a concern and recommend appropriate lifestyle changes or further medical evaluation if necessary. Understanding your resting heart rate and taking proactive steps to maintain a healthy range is a vital part of preventive healthcare and contributes significantly to your long-term well-being.
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
Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email
Print This Page
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
