A normal resting heart rate typically falls within the range of 60 to 100 beats per minute (bpm) for adults. This metric, measured when you are at rest and relaxed, can be a valuable indicator of your cardiovascular health and overall fitness level. Understanding what constitutes a healthy resting heart rate for you is a crucial step in monitoring your well-being.
Generally, a lower resting heart rate suggests a more efficient heart. This is because a heart that doesn’t have to work as hard to pump blood indicates better cardiovascular fitness. You might observe this in well-trained athletes, who often exhibit resting heart rates closer to 40 beats per minute. Their hearts are highly conditioned to pump blood effectively, even at a slower pace.
To easily check your resting heart rate, you can measure your pulse. Here’s how:
- Neck (Carotid Artery): Gently place your index and third fingers on your neck, to the side of your windpipe. You should feel the pulsations of your carotid artery.
- Wrist (Radial Artery): Position two fingers between the bone and the tendon on the thumb side of your wrist. This is where your radial artery is located.
Once you locate your 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. For the most accurate reading of your resting heart rate, ensure you are in a relaxed state, not immediately after physical activity or emotional stress.
It’s important to recognize that numerous factors can influence your heart rate. These include:
- Age: Resting heart rate can change with age.
- Fitness and Activity Levels: As mentioned, higher fitness levels often correlate with lower resting heart rates. Conversely, sedentary lifestyles might be associated with higher rates.
- Smoking Status: Smoking can elevate your heart rate.
- Cardiovascular Health Conditions: Conditions such as cardiovascular disease, high cholesterol, and diabetes can affect heart rate.
- Ambient Temperature: Hot temperatures can sometimes lead to a slight increase in heart rate.
- Body Position: Your heart rate might differ slightly when you are standing versus lying down.
- Emotional State: Feelings like stress, anxiety, or excitement can temporarily increase your heart rate.
- Body Size: Body size can play a minor role in heart rate variations.
- Medications: Certain medications can either raise or lower your heart rate as a side effect.
While a broad range is considered normal, it’s crucial to be aware of what’s typical for you. An unusually high resting heart rate, consistently above 100 beats per minute (known as tachycardia), or a very low resting heart rate, below 60 beats per minute (bradycardia) in someone who is not a trained athlete, could be indicative of an underlying health issue.
It is advisable to consult your doctor if you consistently experience a resting heart rate outside the typical 60-100 bpm range, particularly if you also have other symptoms. These concerning symptoms might include:
- Fainting or lightheadedness
- Dizziness
- Shortness of breath
- Chest pain or discomfort
Paying attention to your resting heart rate and understanding what’s normal for you is a simple yet effective way to stay proactive about your health. If you have concerns about your heart rate, do not hesitate to seek professional medical advice.
References:
- Kenney WL, et al. Cardiorespiratory responses to acute exercise. In: Physiology of Sport and Exercise. 6th ed. Champaign, Ill.: Human Kinetics; 2015.
- Know your target heart rates for exercise, losing weight and health. American Heart Association. http://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates. Accessed July 31, 2018.
- Sauer WH. Normal sinus rhythm and sinus arrhythmia. https://www.uptodate.com/content/search. Accessed July 31, 2018.
- Fatisson J, et al. Influence diagram of physiological and environmental factors affecting heart rate variability: An extended literature overview. Heart International. 2016;11:e32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056628. Accessed July 31, 2018.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 1, 2018.
- Riebe D, et al., eds. Client fitness assessments. In: ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2018.
