Resting heart rate is a person’s heart rate when they are not performing any physical activity – they are at rest. A normal resting heart rate is between 60 to 100 beats per minute. Essentially, the lower the resting heart rate is the more efficient your heart functions. A low resting heart rate is also a signifier of better cardiovascular fitness. A resting heart rate below 60 bpm is often seen in athletes, and it’s not abnormal for their resting heart rate to be as low as 40.

The good news is, no matter what your resting heart rate is, you can improve it and in turn improve your heart function. Below you will find normal rangesfor resting heart rate based on age, the contributing factors for a higher resting heart rate, along with tips on how to improve your resting heart rate.

1. In general, for adults, a resting heart rate of fewer than 60 beats per minute (BPM) qualifies as bradycardia. But there are exceptions. Your heart rate may fall below 60 BPM during deep sleep. And physically active adults (and athletes) often have a resting heart rate slower than 60 BPM.
2. A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. To measure your heart rate, simply check your pulse.

The normal pulse rate range for all adults, including women who are over 50 years old, is 60 to 100 beats per minute, as stated by Cleveland Clinic. Women who are active or exercising might notice an increase in their heart rate. A normal resting heart rate is between 60 to 100 beats per minute. Essentially, the lower the resting heart rate is the more efficient your heart functions. A low resting heart rate is also a.

Resting heart rate chart

The below charts reveal healthy ranges for resting heart rate based on sex and age.

High heart rate at rest linked to a higher risk of death even in physically fit healthy people: Study

High heart rate at rest is linked to a higher risk of death even in physically fit healthy people, according to research findings. The researchers tracked the health of almost 3,000 men for 16 years.

At the start of the study, all participants were interviewed by a doctor to evaluate their health and lifestyle. Cardiorespiratory fitness was also assessed using a cycling test.

About 15 years later, the researchers followed up with some of the participants for an additional check-up. Sixteen years after, the researchers checked to see if the participants were still alive. Nearly four of 10 of the men had died by then.

High resting heart rate was associated with lower physical fitness, high blood pressure and weight, and higher levels of circulating fats. Men who were more physically active had lower resting heart rates.

The study showed that the higher the resting heart rate, the higher the risk of mortality, regardless of physical fitness level.

The researchers concluded, “We found that irrespective of level of physical fitness, subjects with high resting heart rates fare worse than subjects with lower heart rates. This suggests that a high resting heart rate is not a mere marker of poor physical fitness, but is an independent risk factor.”

Your resting heart rate is determined by the activity of your central nervous system, levels of circulating hormones, and cardiorespiratory fitness. While the correlation between a high level of cardiorespiratory fitness and a low resting heart rate is well known, the researchers of the study wanted to remove all confounding factors to find out exactly why this is. Previously done studies relied on self-reported physical activity and objectively measured physical fitness. This is what prompted a more thorough investigation.

The results of the study demonstrated a correlation between VO₂Max and resting heart rate. This means that subjects with higher levels of fitness were more likely to have lower resting heart rates.

Overall, it was found that subjects with elevated resting heart rates were at significantly greater risk of mortality, with a resting heart rate in the range of 51 to 81 beats per minute being associated with about a 40 to 50 percent increase in risk. Having a resting heart rate in the range 81 to 90 beats per minute a twofold risk increase, with those over 90 beats per minute a threefold risk increase.

Surmising all the obtained data, there was no doubt that elevated resting heart rate is not merely a marker of poor general fitness but rather it should be treated as an independent risk factor for overall mortality.

Resting heart rate: A potential health issue indicator

A resting heart rate is one of the most important numbers you should know, as it can be used to track your fitness level and target your workouts. A resting heart rate can even alert you to potential health-related conditions. The following are some of the things your resting heart rate can tell you:

You’re not active enough: If your heart rate exceeds that of the average adult (60-100 beats per min) this may mean that your heart is less efficient at pumping blood.

You’re overtraining: Keeping an eye on your heart rate during exercise regimens can be a good measure of when you should start to scale it back a bit. Working out too hard, and thus at high heart rates, can mean you are working out more than is required.

You’re too stressed: Mental and emotional stress can wreak havoc on your resting heart rate, making it creep up over time. If stress remains constant for long periods of time, it can lead to a higher risk of heart attacks, strokes, and much more.

You’re sleep deprived: Not getting enough sleep can lead to fatigue, a lower metabolism, and excessive snacking and calorie intake. Not getting enough sleep can also lead to increases in resting heart rate.

You’re dehydrated: Having a dry mouth, noticing your urine is more yellow than normal, and even a slightly higher resting heart rate may indicate you are dehydrated. Drinking more water, especially during hot days of the year, will help remedy this.

I get no doubt. You’re developing a medical condition: Experiencing symptoms such as shortness of breath, unusual fatigue, dizziness, and excessive thirst combined with an increase to your resting heart rate may indicate an underlying condition. These symptoms may present with medical conditions such as cardiovascular disease, hyperthyroidism, or type 2 diabetes. Speaking to your doctor as soon as possible is highly recommended in such cases.

Factors that may influence healthy resting heart rate

There are many different factors that can contribute to a higher or lower heart rate, including activity level, fitness level, air temperature, body position, emotions and stress level, body size, medications, food and drink, and illness. Depending on these factors, you may find you have a higher or lower heart rate. To get the most accurate resting heart rate measurement, you should be at complete rest. Measuring your heart rate during activity will render higher numbers, and if you go by those readings you may think your heart is at risk.

Additionally, it is important to recognize that resting heart rate tends to increase with age. Also, certain medications may also affect our resting heart rate, as drugs used to treat asthma, depression, obesity, and attention deficit disorder can lead to it increasing.

How to measure resting heart rate

To measure your resting heart rate, ensure you are relaxed and comfortable. Stay seated and motionless between five to 10 minutes to fully relax. Once well relaxed, locate your pulse, which can be easily done by applying pressure with your index and middle fingers on the inside of your wrist – there is your radial artery.

Use a watch with a second hand and count how many beats you feel within 10 seconds. Complete this test two to three times to find your average number and multiply that number by six. For example, if you count 12 beats within the ten-second span, your resting heart rate is 72 beats per minute (12×6 = 72).

Tips to have a healthier resting heart rate

There are many natural ways for improving your resting heart rate. Here’s what you can do:

• Exercise regularly
• Reduce stress
• Quit smoking
• Maintain a healthy weight
• Reduce your intake of caffeine
• Sleep well

By ensuring your resting heart rate is in a healthy range, you can reduce the risk of heart-related complications and improve your heart function.

Have a higher than normal resting heart rate should prompt you to be suspicious about your overall cardiovascular health. Referring back to the heart rate chart, you can easily find which category you fall into. If you do find yourself having an abnormally high resting heart rate, seeing your doctor about its potential cause will help reduce your chances of succumbing to an untimely death.

Related: Fluctuating blood pressure: Causes and treatments

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Heart rate, also known as pulse, is the number of times a person’s heart beats per minute. A normal heart rate depends upon the individual, age, body size, heart disease, whether the person is sitting or moving, medication use and even air temperature level. Even feelings can have an impact on heart rate. For instance, getting excited or scared can increase the heart rate. But most significantly, getting fitter decreases the heart rate, by making heart muscles work more efficiently.

Understanding a Normal Heart Rate in Your Age

“Your heart is a muscle and similar to enhancing other muscles by doing activities, you can do the exact same thing with your heart,” said Dr. Mary Ann Bauman, an internist at Integris Baptist Medical Center in Oklahoma City.

Understanding about your heart rate can help you monitor your physical fitness level, and it might assist you spot establishing illness if you are experiencing other symptoms.

What Is A Normal Heartbeat For Women

“If you are an athlete and you’re training, or if you are having symptoms such as dizziness, then understanding your heart rate is important,” Bauman said. “However as a general guideline, unless someone is having issues, it’s not extremely important to constantly understand what your heart rate is.”

How to measure heart rate

The most convenient places to measure your heart rate are on the wrists or one side of the neck. For an accurate reading, put two fingers over one of these areas and count the variety of beats in 60 seconds. You can also do this for 20 seconds and increase by 3, which might be easier, Bauman stated. Using your thumb may be confusing since sometimes you can feel a pulse in the thumb, she said.

Resting heart rate

Your resting heart rate is your pulse when you are calmly sitting or lying. It’s best to determine your resting heart rate it in the early morning prior to you rise, according to the American Heart Association (AHA). For adults 18 and older, a typical resting heart rate is in between 60 and 100 beats per minute (bpm), depending upon the individual’s physical condition and age. For children ages 6 to 15, the normal resting heart rate is in between 70 and 100 bpm, according to the AHA.

But a heart rate lower than 60 doesn’t always mean you have a medical problem. Active people often have lower heart rates since their heart muscles do not need to work as hard to maintain a constant beat. Athletes and people who are very in shape can have resting heat rate of 40 bpm.

A resting heart rate lower than 60 might also be the outcome of taking certain medications. “Many medications individuals take specifically medication for blood pressure, such as the beta blockers, will lower your heart rate,” Bauman said.

If combined with symptoms, a low heart rate might signify an issue.

“A low heart rate in somebody who is having dizziness and lightheadedness might suggest that they have an abnormality that has to be taken a look at,” Bauman said.

Maximum and target heart rate for people below 50

There is no definitive medical recommendations on when a resting heart rate is high, however a lot of medical specialists concur that a constant heart rate in the upper levels can put too much stress on the heart and other organs. If an individual has a high heart rate at rest and is experiencing other symptoms, doctors might analyze his or her heart function, Bauman said.

Knowing your heart rate during workout sessions can help understand whether you are doing too much or not enough, the AHA says. When individuals work out in their “target heart zone,” they acquire the most benefits and improve their heart’s health. When your heart rate remains in the target zone you know “you are pressing the muscle to obtain more powerful,” Bauman said.

An individual’s target heart rate zone is between 50 and 85 percent of his or her maximum heart rate, according to the AHA.

A lot of commonly, maximum heart rate is calculate by subtracting your age from 220:

220 – Age. For a 30-year-old person, for example: 220 – 30 = 190.

The target zone for a 30-year-old individual would be between 50 and 85 percent of his/her maximum heart rate:

• 50 level: 190 x 0.50 = 95 bpm
• 85 percent level: 190 x 0.85 = 162 bpm

Maximum Heart Rate for People Older than 50

The formula for maximum heart rate works well for people under 40 but for older people it may overestimate their maximum heart rate, Bauman said. For older people, a much better formula for the optimal heart rate is:

208 – (0.75 x Age)

• You can either manually compute your heart rate during exercise or use heart rate displays that wrap around the chest, or are consisted of in sports watches.
• Nevertheless, that’s not to say that working out without getting the heart rate up to the target zone has no advantage, Bauman said.

” So many individuals just aren’t doing any workout that I worry less about them reaching their target heart rate and more about them getting out and moving their body,” Bauman said.

Reducing a fast heart rate.

Pulse rates can spike due to anxiety, stress, dehydration and overexertion. Taking a seat and taking sluggish, deep breaths can normally decrease your heart rate. Working out and getting trimmer will usually reduce heart rate, too.

What Is Normal Pulse Reading For Men

Arrhythmia, tachycardia and other conditions

What Is Good Pulse Rate

A variety of conditions can influence your heart rate. An arrhythmia causes the heart to beat too quickly, too sluggish or with an irregular rhythm.

Tachycardia is usually considered to be a resting heart rate of over 100 beats per minute, according to the National Institutes of Health, and typically caused when electrical signals in the heart’s upper chambers fire abnormally. If the heart rate is closer to 150 bpm or higher, it is a condition called supraventricular tachycardia (SVT). In SVT, your heart’s electrical system, which controls the heart rate, is out of whack. This normally needs medical attention.

Bradycardia is a condition where the heart rate is too low, usually less than 60 bpm. This can be the result of problems with the sinoatrial node, which acts as the pacemaker, or damage to the heart as an outcome of a heart attack or heart disease.

High blood pressure vs. high heart rate

Some individuals confuse high blood pressure with a high heart rate. Blood pressure is the measurement of the force of the blood against the walls of arteries, while pulse rate is the number of times your heart beats per minute.

What Is Normal Women's Heart Rate

There is no direct connection in between the two, and high blood pressure does not always lead to a high pulse rate, and vice versa. Heart rate goes up during laborious activity, however a vigorous workout may just modestly enhance high blood pressure.