A person’s resting heart rate, also called their pulse, is the number of times their heart beats per minute when they are relaxed and not engaged in any physical activity. For most healthy adults, a normal resting heart rate ranges from 60 to 100 beats per minute. However, some people naturally have a faster or slower heart rate that is still considered normal for them. Generally, a resting heart rate over 100 beats per minute is considered elevated for an adult and may be cause for concern or indicate an underlying medical issue.
What is considered a normal resting heart rate?
The normal range for a resting heart rate is between 60 to 100 beats per minute in adults. However, this can vary significantly based on factors like age, fitness level, medications, and health conditions. Here are some normal resting heart rate ranges:
– Newborns: 70 to 190 beats per minute
– Infants: 100 to 160 beats per minute
– Toddlers: 80 to 130 beats per minute
– Children ages 6 to 15: 70 to 100 beats per minute
– Well-conditioned athletes: 40 to 60 beats per minute
– Adults: 60 to 100 beats per minute
– Elderly adults: 60 to 80 beats per minute
So in general, a heart rate below 60 bpm or over 100 bpm at rest would be considered outside the normal range for an adult. However, some variation is normal and expected. For example, it’s common for heart rate to temporarily increase above 100 bpm during emotional responses like stress or anxiety.
When is a resting heart rate concerning?
While there is no single heart rate threshold that indicates a dangerous or concerning heart rate for every person, generally a resting heart rate consistently over 100 beats per minute in an adult may require further medical evaluation.
Here are some guidelines on when a resting heart rate may be considered abnormally high or concerning:
– Over 100 bpm consistently at rest in adults is considered elevated.
– Over 120 bpm consistently at rest indicates tachycardia (fast heart rate).
– Over 140 bpm consistently at rest is very concerning and requires prompt medical attention.
In addition, a resting heart rate that is significantly higher than an individual’s normal baseline or that represents a sudden unexplained increase from their normal heart rate should be evaluated by a doctor. Even subtle increases of 5 to 10 bpm above a person’s usual heart rate can be an early sign of a developing illness or health condition.
What causes an elevated resting heart rate?
There are many possible causes for an elevated or abnormally high resting heart rate in adults. Some common causes include:
– Illnesses and infections like pneumonia, sepsis, flu
– Dehydration or electrolyte imbalances
– Anemia or decreased red blood cells
– Thyroid disorders like hyperthyroidism
– Adrenal gland disorders
– Heart conditions like congenital defects, heart failure, or valve abnormalities
– Lung conditions like emphysema or chronic bronchitis
– Blood pressure abnormalities
– Stress, anxiety, or panic disorders
– Stimulants like caffeine, amphetamines, cocaine
– Strenuous exercise right before heart rate measurement
– Medication side effects like cold medicines, tricyclic antidepressants
– Physiological causes like pregnancy or obesity
If an elevated heart rate persists, it’s important to follow up with a doctor to determine if there is an underlying medical issue that needs to be addressed. Sudden increases in resting heart rate with no known cause also warrant medical attention.
Are there symptoms associated with a high resting heart rate?
Some people with a high resting heart rate may not experience any noticeable symptoms. However, others may experience concerning symptoms related to their elevated heart rate, especially as it rises over 100 bpm. Possible symptoms include:
– Palpitations – feeling your heart pounding or racing
– Lightheadedness or dizziness
– Shortness of breath
– Fatigue, weakness, or low energy
– Chest pain or tightness
– Fainting or nearly fainting
– Sweating
– Headaches
Symptoms typically get worse as the heart rate continues to increase. Other symptoms like swelling, cough, or loss of appetite could indicate an underlying illness causing a high heart rate. If any distressing symptoms accompany an elevated heart rate, it’s important to seek prompt medical care.
When to see a doctor
You should see a doctor if you experience any of the following:
– Resting heart rate consistently over 100 bpm as an adult
– Resting heart rate over 120 bpm at any age
– Resting heart rate over 140 bpm – seek immediate medical help
– New, unexplained increase in resting heart rate
– Resting heart rate higher than your normal baseline
– Symptoms like lightheadedness, chest pain, palpitations
– Risk factors for heart conditions like family history
– Concerns about your heart health for any reason
Some examples of when to seek medical care:
– A 45-year-old woman notices her resting pulse is around 110 bpm when it’s normally around 70 bpm.
– A 70-year-old man has a resting heart rate of 125 bpm, but no other symptoms.
– A 20-year-old woman feels palpitations and dizziness and uses a smart watch to measure a pulse of 130 bpm.
Your doctor can help determine if your heart rate is abnormal for you and if further testing like an EKG, blood tests, chest x-ray, or cardiology referral is needed. Prompt evaluation is wise, as many conditions that elevate resting heart rate will worsen over time if left untreated.
How is resting heart rate measured accurately?
To obtain an accurate measurement of your true resting heart rate, follow these best practices:
– Measure first thing in the morning before getting out of bed, while still relaxed
– Avoid caffeine, nicotine, medications, or vigorous exercise 2-3 hours beforehand
– Use heart rate monitors like a smart watch, fitness tracker, or pulse oximeter for 60 seconds
– Take the measurement multiple mornings and average the numbers
– Sit or lie down in a calm environment for 5 minutes before taking your heart rate
– Count your pulse for 60 full seconds using your fingers on your wrist or neck
– Breathe normally and avoid counting during deep breaths
– Compare your results to your typical baseline heart rate
Measuring first thing when waking helps avoid factors that temporarily increase heart rate. Taking the average heart rate over a few mornings provides the most accurate resting rate. If your results are abnormal or concerning, follow up promptly with your healthcare provider.
What heart rate monitors can be used at home?
There are various options for conveniently tracking and measuring your heart rate at home, including:
Wrist-worn devices:
– Smart watches like Apple Watch, Fitbit, Garmin, and Samsung Galaxy watches
– Heart rate monitor wrist bands like those from Garmin and Polar
– Most measure heart rate using photoplethysmography (PPG) sensors
Fingertip devices:
– Pulse oximeters that clip onto the fingertip like CMS50D and Zacurate models
– Shine a light to detect blood volume changes
Chest straps:
– Heart rate monitor chest straps like Polar H10 and Wahoo TICKR FIT
– Detect electrical activity of the heart via ECG sensor
– More accurate than wrist devices during exercise
Apps on smart phones can also use the camera or flash to detect heart rate through PPG. While convenient, most consumer heart rate monitors have some degree of variability compared to medical EKGdevices. But they can still give a useful ballpark range to track trends.
What are target heart rate zones?
Target heart rate zones provide heart rate goals tailored to your age and fitness level during physical activity. They are calculated based on your estimated maximum heart rate, which is about 220 minus your age.
Here are the standard target zones for moderate and vigorous exercise:
Moderate exercise zone: 50-70% of maximum heart rate
– Helps build endurance with moderate effort
– You can talk but not sing during exercise
– Example: 130 to 150 bpm for a 40-year-old (max heart rate of 180)
Vigorous exercise zone: 70-85% of maximum heart rate
– Strengthens cardio fitness with increased intensity
– Difficulty having a conversation during exercise
– Example: 150 to 170 bpm for a 40-year-old
However, these conventional heart rate zone calculations may overestimate target zones for less fit individuals. A more accurate range bases it on resting heart rate:
– Moderate zone: 40-60% above resting heart rate
– Vigorous zone: 60-80% above resting heart rate
So for a 40-year-old with a resting heart rate of 70 bpm, moderate exercise would be 98 to 112 bpm and vigorous would be 112 to 126 bpm using the resting heart rate method.
How can you lower your resting heart rate?
Here are some effective ways to lower your resting heart rate if it is consistently elevated:
– Increase cardio exercise – aim for 150 minutes per week of moderate activity like brisk walking or swimming.
– Incorporate high intensity interval training (HIIT) – alternating high and low intensity exercise like sprints and jogging.
– Lose weight if overweight or obese through diet and exercise.
– Reduce stress via meditation, yoga, massage, or psychotherapy techniques.
– Limit stimulants like caffeine, energy drinks, and nicotine.
– Treat underlying conditions like anemia, thyroid disorders, or heart disease.
– Take medications as prescribed to control blood pressure or arrhythmias.
– Increase potassium intake and reduce sodium to improve heart health.
– Get 7-9 hours of good sleep each night.
– Avoid heavy meals, alcohol, and lying down right after eating.
– Stay well hydrated by drinking enough water daily.
Lowering resting heart rate through lifestyle modifications reduces workload on the heart and risks for heart disease. But consult your doctor before making major exercise or diet changes.
What is considered a low resting heart rate?
A resting heart rate below 60 beats per minute is generally considered low or bradycardic in adults. However, well conditioned athletes often have very low resting heart rates in the 40s or 50s. Here are normal ranges by age:
– Newborns 0-3 months: 70 to 190 beats per minute
– Infants 3-6 months: 80 to 160 beats per minute
– Infants 6-12 months: 80 to 140 beats per minute
– Children 1-10 years: 70 to 115 beats per minute
– Children over 10 years: 60 to 100 beats per minute
– Adults 18+ years: 60 to 100 beats per minute
– Well-trained athletes: 40 to 60 beats per minute
So for most adults, a resting heart rate below 50 to 60 bpm would be abnormally low and warrant medical investigation. However, down to 40 bpm may be common in very fit athletes.
Is a low heart rate good?
A low heart rate is not necessarily good or bad on its own. Endurance athletes often have very efficient hearts that pump more blood with each beat, allowing them to have slower resting heart rates in the 40s. This does not cause problems and improves cardiovascular fitness.
However, in non-athletes, a heart rate lower than 50-60 bpm can sometimes indicate:
– Heart conditions like bradycardia, heart block, or myocardial infarction
– Hypothyroidism or reduced thyroid function
– Side effects of medications like beta blockers
– Electrolyte imbalances like low potassium
– Physical fitness if heart strength is normal
So a low heart rate is only potentially concerning if it represents a departure from normal for that individual or if heart function is impaired. Evaluating the underlying cause through cardiac testing can determine if a low heart rate is problematic.
What are the risks of having a low resting heart rate?
Some potential risks and complications of a significantly low resting heart rate outside the athlete range include:
– Dizziness, lightheadedness, fatigue
– Reduced cardiac output and oxygen circulation
– Impaired ability to respond to physical stress
– Risk of blood clots due to stagnant blood flow
– Syncope or fainting
– Organ damage from low oxygen
A severely low heart rate, usually below 40 beats per minute in adults, can be dangerous and require a pacemaker to improve heart function. Symptomatic bradycardia with a heart rate less than 50 bpm also often warrants a permanent pacemaker.
However, mild asymptomatic bradycardia down to around 40 to 50 bpm may not require specific treatment in healthy individuals. But the underlying cause for the low heart rate should still be evaluated, especially in non-athletes.
How to raise a low resting heart rate
Options for increasing a low heart rate include both medical treatments and lifestyle changes:
– Treating any underlying conditions like hypothyroidism
– Adjusting medications that are slowing heart rate
– Consuming electrolytes like potassium and sodium
– Reducing high-intensity exercise temporarily
– Staying hydrated and avoiding excessive alcohol
– Pacemaker implantation for severe symptomatic bradycardia
– Physical activity and exercise training to strengthen the heart
– Avoiding sudden position changes to prevent blood pressure drops
– Raising low body temperature to increase metabolism
– Stress management and counseling for anxiety or depression
However, medical advice should guide any attempts to raise heart rate, as the risks of further slowing heart rate may outweigh the benefits in some cases. Monitoring for symptoms and cardiac function assessments should continue.
The ideal resting heart rate
While the normal range spans 60 to 100 bpm in adults, the ideal resting heart rate is generally considered to be on the lower end of normal:
Ideal resting heart rate for most adults:
– 60 to 70 bpm
– Lower heart rates within the normal range are associated with better heart health and longevity
– Elite athletes may have an ideal heart rate of 40 to 50 bpm due to cardiac conditioning
Some key benefits of a lower resting heart rate when normal cardiac function is preserved:
– Indicates higher stroke volume – the heart pumps more blood with each beat
– Correlates to higher cardio fitness and VO2 max
– Reduces stress on the cardiovascular system
– Lowers risk of heart attack and cardiovascular mortality
– Linked to increased life expectancy
To summarize, a resting heart rate between 60 and 70 bpm is ideal for most adults. But optimal resting rate may be 50 bpm or lower in very fit athletic individuals as long as heart function remains strong. Evaluating overall cardiac health through metrics beyond just resting heart rate is important.
Conclusion
A concerning resting heart rate is generally considered over 100 beats per minute in adults, as this may signify underlying health issues. Even small increases from your baseline normal heart rate merit medical evaluation. Symptoms like dizziness and chest pain alongside an elevated heart rate require prompt medical attention to determine the cause.
On the other end of the spectrum, a resting heart rate below 50-60 bpm may also warrant investigation to rule out bradycardia, hypothyroidism, or heart damage. The ideal resting heart rate for good cardiac health is roughly 60-70 bpm for most adults. Achieving your personalized ideal resting rate through lifestyle improvements provides major benefits to heart health and longevity.