What information does your resting heart rate provide?

Key Takeaways
Lower resting heart rate indicates better heart function.
High resting heart rate linked to poor cardiovascular health.
Monitoring resting heart rate can help detect health issues.
Bradycardia may indicate an underlying health condition.
Check resting heart rate before getting out of bed.
Lifestyle changes can help improve heart rate.
Fitness devices can motivate physical activity.
Frequently Asked Questions
References

Overview

With the rising popularity of activity trackers, many people are now actively keeping track of their steps and heart rate. Resting heart rate, often referred to as RHR, is a key metric in discussions about heart health. Resting heart rate indicates the number of heartbeats when the body is at rest and not engaged in physical exertion. A lower resting heart rate typically indicates better heart efficiency and cardiovascular fitness. For example, a highly trained athlete might have a resting heart rate as low as 40 beats per minute. Conversely, a resting heart rate that falls between 95 and 100 is considered abnormal and may suggest underlying health concerns.

High Resting Heart Rate and Health Risks

Several studies have demonstrated a connection between high resting heart rate and poor cardiovascular health. In a study conducted in 2013 involving around 3,000 men over a 16-year period, researchers found that a high RHR was linked to lower physical fitness levels, higher blood pressure, increased body weight, and elevated blood fat levels. The study showed that individuals with a higher resting heart rate had a heightened risk of premature death. Specifically, an RHR ranging from 81 to 90 doubled the risk of death, while an RHR surpassing 90 tripled it. Dr. Matthew Martinez, the head of the American College of Cardiology’s sports and exercise cardiology division, recommends that individuals with a consistently elevated resting heart rate above 100 beats per minute seek medical advice promptly, especially if they experience symptoms like breathlessness, chest pain, or dizziness. Significant fluctuations in resting heart rate, exceeding 20 beats per minute within a minute, should also be closely monitored.

Advantages of a Reduced Heart Rate

A notable study published in 2020 analyzed a vast dataset of resting heart rates from 92,457 individuals who wore wearable devices. The research emphasized the significant variability in resting heart rates among individuals, highlighting the importance of understanding one's normal rate to detect potential health issues. Dr. Giorgio Quer, the lead author of the study, suggests that monitoring resting heart rate variability can offer valuable insights not only into cardiovascular health but also other health aspects such as lung function, infectious disease detection, and reproductive health. It's important to recognize that an extremely slow heart rate, known as bradycardia (less than 60 beats per minute), may indicate an underlying health problem in non-athletes.

Determining Your Resting Heart Rate

To measure your resting heart rate, you can use a fitness tracker or manually take your pulse by locating your radial artery on the wrist, counting the beats for 15 seconds, and then multiplying by four. The optimal 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 assessment should be combined with other health indicators like blood pressure. Lifestyle adjustments such as regular physical activity, weight control, and smoking cessation can help in maintaining a healthy heart rate.

References

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.