What Your Resting Heart Rate Says About Your Health – According to Cardiologists
Introduction
Your heart pumps over 100,000 times every day, yet most of us don't give it much thought until something seems amiss. Yet, for cardiologists, one of the easiest, most convenient measures of cardiac wellness is something you can measure yourself—your resting heart rate (RHR).
In this post, we'll demystify all you want to know about your resting heart rate: what it is, what's normal, and what it can tell you about your heart, health, and lifespan.
1. What Is Resting Heart Rate (RHR)?
Your resting heart rate is how many times your heart beats per minute when your body is in a state of total rest. No stress, no activity, no movement—just you, relaxed and peaceful.
It's basically your body's "idle" speed. Just as the engine in a car will idle at a low RPM when sitting stationary, your heart has an ideal rate it'll be at to keep you ticking while resting.
Why It Matters
Your cardiologists say RHR can be an indicator of your overall health, particularly that of your cardiovascular and autonomic nervous systems. A heart beating too fast or too slow—particularly for no apparent reason—may signal underlying health problems such as:
-Inadequate cardiovascular conditioning
-Stress overload
-Thyroid disease
-Abnormalities in heart rhythm
-Dehydration or electrolyte disturbances
So, although it looks like "just a number," your resting heart rate can be your body's signal of waving a little red or green flag.
2. What's a Normal Resting Heart Rate?
Most physicians define a normal RHR for adults as 60 to 100 beats per minute (bpm). Many cardiologists and health professionals, however, count lower rates in that range as more beneficial.
Here's the brief rundown:
BPM Range What It May Indicate
40–59 Prevalent in athletes or highly fit individuals
60–80 Fit and normal in actively engaged adults who are moderately active
81–100 May be the result of stress, fitness issues, or pre-end point indicators of health problems
100+ Tachycardia — generally well worth a medical assessment
Interesting Fact: Top end sport competitors tend to have a resting heart rate in the 40s because their heart function is exceptionally efficient.
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| image credit: FREEPIK |
3. How to Measure Your RHR Properly
It's simple to check your resting heart rate, but precision counts. Here's how to do it properly:
✔️ Step-by-step instruction:
Select the proper time – Early in the morning, before you get out of bed, is best.
Use your fingertips – Position your index and middle fingers on your wrist or neck (not your thumb).
Beats count – Count the beats for 60 seconds.
Repeat once a day for 3–5 days and take the average.
Or use a fitness tracker such as Fitbit, Apple Watch, Garmin, or any device that has heart monitoring. These are relatively accurate if worn consistently and used on a daily basis.
4. What Can Your RHR Tell You About Your Health?
1. Heart Fitness
A lower resting heart rate usually indicates better cardiovascular fitness. When your heart is strong, it doesn’t need to beat as often to pump blood efficiently. This is why runners and swimmers often have RHRs in the 40s or 50s.
2. Stress & Anxiety
Anxious or having a stressful time? Your resting heart rate may be signaling before your brain has a chance to catch up. Ongoing stress signals your sympathetic nervous system, causing heart rate to rise—even when resting.
3. Infections or Inflammation
Got a cold or flu? Your heart rate could skyrocket. One possible cause of an increased RHR is your body's fight against infection. If your rate remains high for days, something's amiss.
4. Weight and Metabolism
Overweight people tend to have a greater resting heart rate because their heart must work more to circulate blood through increased body mass. Similarly, hormonal or metabolic disorders (such as overactive thyroid) may cause RHR to rise.
5. Sleep Quality
Bad sleep or sleep apnea can increase your RHR. If your wearable consistently displays a higher heart rate following poor-quality sleep, that is your signal to better your sleep habits.
5. When Your RHR Could Be Too High
If your resting heart rate is persistently above 90–100 bpm, particularly without any physical activity, then perhaps it's time to get to the bottom of things.
Potential reasons for high RHR:
-Inactivity
-Dehydration
-Anxiety or long-term stress
-Fever or infection
-Medications (such as stimulants or decongestants)
-Hormonal imbalance (for example, hyperthyroidism)
-Heart rhythm disorders
What cardiologists say: The persistent high RHR is associated with an increased risk of heart disease, stroke, and even premature death. It's not necessarily hazardous by itself, but it's usually a warning sign.
6. When a Low RHR Might Be of Concern
Conversely, a notably low RHR—particularly below 50 bpm in non-athletes—can at times be an indication of bradycardia, a situation when your heart beats too slowly.
Look out for:
-Dizziness
-Fatigue
-Lightheadedness
-Fainting
-Cold hands and feet
If you're noticing these symptoms and your RHR is persistently low, it's wise to see a doctor. Sicknesses such as sick sinus syndrome or AV block can influence heart rhythm and need medical care.
7. What the Science Says: RHR and Longevity
Various studies have revealed that your resting heart rate isn't merely a number—it's an indicator of your long-term health.
-A 16-year study in men found that those with RHR above 90 bpm had 3x higher risk of death than those below 80 bpm.
-In people with heart failure, medications that lower RHR are proven to reduce the risk of death.
-Even within the normal range, each 10 bpm increase in resting heart rate may be associated with higher mortality risk.
Takeaway?
Although you shouldn't freak out about every bpm, monitoring and knowing your RHR may enable you to catch warning signs and live longer.
8. Lowering Your Resting Heart Rate Naturally
If you have a higher RHR than you prefer, the good news is—you can naturally reduce it with some consistent lifestyle adjustments:
1. Regular Exercise
-30 minutes of cardio (walking, jogging, biking) most days
-Increases heart efficiency with time
2. Stress Less
-Practice yoga, deep breathing, or mindfulness
-Reducing stress = reducing sympathetic drive on your heart
3. Sleep Better
-Maintain a consistent sleep schedule
-Restrict screen time prior to bedtime
4. Eat Healthy for Your Heart
-Prioritize omega-3s, leafy greens, fruits, and whole grains
-Cut down on sodium, sugar, and processed foods
5. Quit Caffeine and Booze
These stimulants artificially increase your heart rate
6. Drink Plenty of Water
Dehydration makes your heart beat faster
9. When Do You Need to See a Cardiologist?
It's time to visit one if:
-Your RHR is always above 100 bpm or below 50 bpm
-You've been feeling symptoms such as dizziness, fainting, fatigue, or palpitations
-You've noticed abrupt changes in your heart rate pattern
-Your wearable device indicates frequent irregular heart rhythms
A cardiologist can perform tests such as an ECG, stress test, or Holter monitor to determine what's happening.
✅ Rapid Recap: What Your RHR Can Tell
RHR Clue What It Could Indicate
High RHR (90+ bpm) stress, poor physical fitness, potential heart problem
Low RHR (<50 bpm) usual in athletes, but may indicate bradycardia
Increasing trend over time Possible indicator of worsening health or fitness
Irregular rhythm May be arrhythmia—get tested
Peak during illness Normal; heart beating faster during infection
Conclusion: What Your Resting Heart Rate Says About Your Health
Your resting heart rate might be low in number, but it says much about your health.
It's not about achieving a "perfect number." It's about having a baseline, monitoring for changes, and listening to what your body is saying. Whether you're an athlete looking to gain fitness or someone working on stress and lifestyle, your RHR is an instrument that's worth monitoring.
In an era of complicated health data and intelligent devices, one of the most powerful health markers at your disposal is still the rhythm of your own heart.
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