What is resting heart rate?
Resting heart rate is the number of times your heart beats per minute when you are at rest. It is typically measured when you first wake up in the morning before getting out of bed. Your resting heart rate is controlled by the autonomic nervous system and can vary quite a bit between individuals based on factors like age, fitness level, genetics, and health status. Generally speaking, a lower resting heart rate is associated with better cardiovascular health.
How is resting heart rate measured?
Resting heart rate is usually measured by checking your pulse on areas where arterial blood flow can be felt close to the surface, like the wrist or neck. Using your index and middle fingers, gently press down until you can feel the blood pulsing beneath. Count the number of beats you feel over the course of 60 seconds. This will give you your beats per minute or your resting heart rate. You’ll get the most accurate reading first thing in the morning before you’ve gotten out of bed.
You can also use wearable devices like fitness trackers and smartwatches to automatically monitor and record your resting heart rate throughout the day and night. These devices use photoplethysmography (PPG) sensors that detect blood volume changes under the skin. Make sure to follow the manufacturer’s instructions for wearing the device to get the most precise readings.
What’s considered a normal resting heart rate?
Normal resting heart rate can vary quite a bit from person to person, but generally falls within the following ranges:
| Age | Normal Resting Heart Rate Range (beats per minute) |
|---|---|
| Newborns (birth to 3 months) | 70-190 |
| Infants (3 months to 2 years) | 80-130 |
| Toddlers (2-4 years) | 80-120 |
| Preschoolers (4-6 years) | 70-115 |
| School-age children (6-15 years) | 65-110 |
| Adolescents (15-18 years) | 60-100 |
| Younger adults (18-40 years) | 60-100 |
| Middle-aged adults (40-60 years) | 60-90 |
| Older adults (60+ years) | 60-80 |
As you can see, normal resting heart rate tends to gradually decline from infancy through adulthood as we age and the heart becomes more efficient. Well-conditioned athletes often have very low resting heart rates, sometimes under 40 beats per minute.
Why does resting heart rate change over a lifetime?
The resting heart rate declines as children grow for a few reasons:
– The heart grows larger and stronger allowing it to pump more blood with each beat.
– Cardiac output increases to meet higher circulatory demands as the body grows.
– Stroke volume increases as the heart is able to fill with more blood before each contraction.
During adolescence, resting heart rate rises slightly due to growth spurts and hormonal changes during puberty. In adulthood, the heart muscle mass peaks and cardiac output reaches optimal levels, leading to a declining resting rate as the heart works more efficiently.
In older adults, resting heart rate gradually increases again due to normal changes that occur with aging:
– The heart muscle loses elasticity and the walls of the heart stiffen.
– The heart fills with less blood between beats reducing stroke volume.
– The resting metabolic rate declines reducing cardiac output demands.
What factors influence resting heart rate?
Age
As discussed previously, age significantly impacts resting heart rate, which gradually declines from birth through adulthood and then begins to rise again in older age. This is primarily due to changes in heart efficiency and circulatory demands as we grow and develop.
Fitness level
People who engage in regular aerobic exercise often have lower resting heart rates because their heart muscles have become more efficient at pumping blood and delivering oxygen throughout the body. Well-trained athletes can have extreme bradycardia with very low resting rates under 40 beats per minute.
Genetics
Like many health markers, genetics play a role in determining resting heart rate. Some people are just born with more athletic, efficient hearts. Family history of heart disease may also influence resting rate.
Body size
Larger body size requires greater cardiac output to perfuse all the tissues. Obese individuals tend to have higher resting heart rates to meet circulatory demands. Conversely, smaller body size is associated with lower resting rates.
Medications
Some medications like beta blockers lower resting heart rate by reducing blood pressure and slowing nerve impulses to the heart. Other drugs like antidepressants and decongestants can raise resting rate. Always check drug impacts.
Caffeine and nicotine
Caffeine and nicotine are stimulants that activate the nervous system and can temporarily increase resting heart rate. Avoid before measuring your true resting rate.
Stress and emotions
Chronic stress and anxiety activate the sympathetic nervous system keeping the body in a heightened state of arousal. This can raise resting heart rate over time. Practice relaxation to offset.
Thyroid disorders
Thyroid issues like hyperthyroidism speed up metabolism and can increase resting heart rate. Hypothyroidism slows it down. Have thyroid levels checked.
Heart disease
Some forms of heart disease like tachycardia can accelerate resting heart rate. Very high rates may indicate underlying cardiac issues. See a doctor.
Fever and infection
Fever and infection increase metabolic activity and activate the immune system, driving up resting heart rate. Let illnesses run their course.
Dehydration
Dehydration reduces blood volume, forcing the heart to beat faster to circulate fluid throughout the body. Hydrate properly.
Pregnancy
During pregnancy, resting heart rate increases to supply adequate blood flow to the uterus and fetus. Levels return to normal after giving birth.
Sleep quality
Poor sleep can activate the sympathetic nervous system and interfere with the heart’s natural rhythm. Prioritize good sleep hygiene.
How to measure resting heart rate
Follow these simple steps to measure your resting heart rate at home:
1. Wake up in the morning and stay lying down in bed.
2. Set a timer or watch that counts seconds.
3. Use your index and middle fingers to gently press down on pulse point on your wrist or side of neck.
4. Count the number of beats you feel for 60 seconds.
5. Multiply this number by 1 to get your beats per minute.
For example, if you count 75 beats in 60 seconds, your resting heart rate is 75 bpm.
Tips for getting most accurate reading:
– Measure at same time each morning, before getting out of bed.
– Use fingertips, avoid thumb which has own pulse.
– Don’t count beats for full minute if very high or irregular.
– Repeat measurement 2-3x and average for correct rate.
What’s considered a good resting heart rate?
A resting heart rate between 60 and 100 beats per minute is generally considered normal and healthy for adults at rest. Well-conditioned athletes may fall below 60 bpm. Here are more specific guidelines:
| Resting Heart Rate | Health Assessment |
|---|---|
| Under 60 bpm | Excellent for adults; very fit |
| 60-100 bpm | Normal for adults |
| 100-140 bpm | Elevated; may signal health issues |
| Over 140 bpm | Abnormally high; consult doctor |
For young children and adolescents, relatively higher resting heart rates in their age-specific normal ranges are common and not a cause for concern. As we age into adulthood, a lower resting rate is desired for optimal heart health and longevity.
Signs of a heart rate that’s too high
Some signs that your resting heart rate is abnormally elevated include:
– Constant sensations of your heart racing or pounding
– Feeling winded after minimal activity or while at rest
– Dizziness upon standing up suddenly that clears within 10-15 seconds
– Difficulty sleeping due to a persistently high pulse
– Shortness of breath without exertion or difficulty breathing when lying down
If you experience any symptoms of tachycardia along with very high resting heart rate over 100 bpm, see your doctor to rule out issues like heart disease, hyperthyroidism, or other underlying medical conditions. Treatments like medication or pacemakers may be warranted in severe cases.
Risks of a consistently high resting heart rate
Having a resting heart rate over 100 bpm leaves you more susceptible to the following risks:
– Increased risk of heart attack or stroke
– Higher likelihood of death from heart disease
– Greater chance of developing hypertension over time
– Progression of atherosclerosis and artery inflammation
– Problems managing diabetes due to poorer circulation
– Dysrhythmias like atrial fibrillation
– Left ventricular hypertrophy causing heart muscle enlargement
Tips for lowering a high resting heart rate
Try these strategies if you want to bring down your resting heart rate:
– Exercise aerobically 4-5x a week
– Reduce stress through yoga, meditation, massage
– Quit smoking and avoid secondhand smoke
– Limit caffeine intake to 1-2 cups coffee daily
– Follow a heart-healthy diet low in salt, fat, and refined carbs
– Maintain healthy body weight and BMI
– Take medications as prescribed to control blood pressure
– Treat any thyroid dysfunction or anemia
– Avoid recreational drugs that stimulate heart rate
– Ensure adequate sleep and rest daily
Signs of a heart rate that’s too low
Some signs that your resting heart rate may be abnormally low include:
– Constant fatigue, tiredness, or lack of endurance
– Dizziness, lightheadedness, or fainting spells
– Shortness of breath during mild activity
– Cold hands and feet due to poor circulation
– Chest pain or tightness at rest
If your resting heart rate is consistently under 60 bpm and you experience any concerning symptoms of bradycardia, consult your doctor to identify potential causes like heart blockages, hypothyroidism, or electrolyte imbalances requiring treatment.
Risks of a consistently low resting heart rate
Having a resting heart rate under 60 bpm may increase your risk for:
– Heart failure or enlarged heart muscle
– Dangerously slowed heart rhythms
– Inadequate blood flow to the heart and vital organs
– Blood clots due to sluggish circulation
– Worse outcomes after heart attack or cardiac arrest
Tips for increasing a low resting heart rate
Try these tips if you want to gently bring up your resting heart rate:
– Reduce endurance training and very intense workouts
– Rule out and treat low thyroid function
– Correct electrolyte imbalances
– Drink caffeinated coffee or tea in moderation
– Follow up on medications that may be lowering rate
– Treat anemia or nutritional deficiencies
– Consider pacemaker if heart rate drops dangerously low
How to use resting heart rate data
Track trends over time
Measuring your resting heart rate first thing each morning and recording it in a journal or app will allow you to spot meaningful trends up or down over weeks, months, and years. This data can help identify if lifestyle changes like a new workout program or medication are impacting your resting rate. Make sure to compare rate to your personal normal range based on age and fitness.
Monitor fitness improvements
Seeing your resting heart rate steadily decrease over time is a good sign that your cardiovascular fitness is improving from regular exercise. This adaptation means your heart is getting stronger and more efficient.
Detect potential health issues
An abrupt spike in your normal resting heart rate without explanation may signal an underlying medical issue like illness, stress, thyroid dysfunction, or anemia that needs attention.
Assess recovery after injury or illness
Checking your resting heart rate as you recover from an injury, surgery, or illness shows how well your body is healing based on your heart activity returning to normal baseline.
Set heart-friendly exercise goals
Aim to lower your resting heart rate by 5-10 beats per minute over a few months through aerobic training. This provides a quantifiable target for improving cardiovascular health.
Optimize health and longevity
Reaching and maintaining a resting heart rate of 65 bpm or lower in adulthood optimizes heart health and significantly reduces risks of heart attack, stroke, and early death according to research.
Conclusion
Your resting heart rate offers valuable insight into the strength, efficiency, and function of your cardiovascular system. Measuring it first thing each morning provides an easy way to monitor your heart health over time.
Aim to have a resting heart rate between 60-100 bpm as an adult, with lower rates indicating better fitness. If your resting rate falls outside normal ranges or you experience any concerning symptoms, follow up with your doctor. Maintaining a heart-healthy lifestyle through diet, exercise, sleep, and stress reduction helps keep your resting rate in the optimal zone for longevity.