What information does your resting heart rate provide?

Overview

With the increasing popularity of fitness trackers, many individuals are now regularly monitoring their steps and heart rate. When discussing heart rate, experts commonly refer to "resting heart rate" (RHR). Resting heart rate is a measure of the number of heartbeats when the body is at rest and not engaged in physical activity. A lower resting heart rate generally signifies more efficient heart function and better cardiovascular fitness. For instance, a well-trained athlete might have a resting heart rate as low as 40 beats per minute. However, a resting heart rate of 95 to 100 is considered abnormal and may indicate underlying health issues.

High Resting Heart Rate and Premature Death

Various studies have shown a correlation between high resting heart rate and poor cardiovascular health. In a 2013 study involving approximately 3,000 men over 16 years, researchers found that a high RHR was associated with lower physical fitness, higher blood pressure, body weight, and circulating blood fats. The study revealed that individuals with a higher resting heart rate faced an increased risk of premature death. Particularly, an RHR between 81 and 90 doubled the risk of death, while an RHR exceeding 90 tripled it. Dr. Matthew Martinez, chair of the American College of Cardiology’s sports and exercise cardiology section, advises individuals with a resting heart rate consistently above 100 beats per minute to promptly consult a healthcare professional, especially if accompanied by symptoms like shortness of breath, chest pain, or dizziness. Rapid fluctuations in heart rate at rest, exceeding 20 beats per minute within a minute, should also be monitored closely.

Benefits of a Slower Heart Rate

A significant study published in 2020 analyzed a vast dataset of resting heart rates from 92,457 individuals wearing wearable devices. The research highlighted the substantial variation in resting heart rates among individuals, emphasizing the importance of understanding one's normal rate for detecting potential health issues. Dr. Giorgio Quer, the study's lead author, suggests that monitoring resting heart rate variability can provide valuable insights into not just cardiovascular health but also other health aspects like pulmonary status, infectious disease detection, and reproductive health. It's crucial to note that an excessively slow heart rate, known as bradycardia (less than 60 beats per minute), may indicate an underlying health condition in non-athletes.

Measuring Your Resting Heart Rate

To measure your resting heart rate, consider checking it with a fitness tracker or manually by locating your radial artery on the wrist and counting the beats for 15 seconds, then multiplying by four. The best time to measure your resting heart rate is before getting out of bed in the morning, according to Harvard Medical School. Remember, your resting heart rate should be evaluated in conjunction with other health markers like blood pressure. Lifestyle modifications such as regular exercise, weight management, and quitting smoking can assist in maintaining a healthy heart rate.

Written by: Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.