A healthy resting heart rate typically falls within the range of 60 to 100 beats per minute (BPM) for most adults. However, what constitutes a “good” heart rate can vary based on individual factors like age, fitness level, and overall health. Generally, a lower resting heart rate is often an indicator of better cardiovascular health and efficient heart function. For instance, highly trained athletes may have resting heart rates as low as 40 BPM, which is perfectly normal and healthy for them.
To find your resting heart rate, you can easily measure your pulse. The most common places to check your pulse are on your wrist or neck.
Here’s how to check your pulse:
- Wrist: Place your index and middle fingers on the thumb side of your wrist, between the bone and the tendon. This is where your radial artery is located.
- Neck: Gently place your index and middle fingers on your neck to the side of your windpipe.
Once you feel a steady pulse, count the number of beats you feel for 15 seconds. Then, multiply this number by four to calculate your heart rate in beats per minute.
It’s important to remember that numerous factors can influence your heart rate. These include:
- Age: Heart rate can change with age.
- Fitness Level: Regular exercise can lower your resting heart rate.
- Activity Levels: Physical activity will increase your heart rate.
- Smoking Status: Smoking can increase your heart rate.
- Cardiovascular Health: Conditions like heart disease, high cholesterol, and diabetes can affect heart rate.
- Environmental Temperature: Hot temperatures can elevate heart rate.
- Body Position: Your heart rate might be different when you are standing versus lying down.
- Emotional State: Stress, anxiety, and excitement can increase heart rate.
- Body Size: Body mass can play a role.
- Medications: Certain medications can influence heart rate.
While a broad range is considered normal, both unusually high and low heart rates can sometimes signal an underlying health issue. If your resting heart rate is consistently above 100 BPM (tachycardia) or, if you are not an athlete and your resting heart rate is consistently below 60 BPM (bradycardia), it is advisable to consult your doctor. This is especially important if you experience other symptoms like dizziness, fainting, or shortness of breath. These symptoms, combined with an abnormal heart rate, warrant medical evaluation to ensure your heart health.
