Normal Resting Heart Rate
Overview
Many people want to know what a normal resting heart rate is and why it matters for their health. A normal resting heart rate for most adults ranges from 60 to 100 beats per minute. Age, activity level, and overall health can change this number.
Knowing your resting heart rate can help you spot changes in your health early. Athletes or people who exercise often might have a lower resting heart rate, while children and babies usually have higher rates than adults. Tracking this simple number gives valuable insight into your heart health.
What Is a Normal Resting Heart Rate?
Resting heart rate is a simple measure that gives insights into heart health. It varies from person to person, and factors like age and fitness level can influence it.
Understanding Resting Heart Rate
Resting heart rate (RHR) is the number of times your heart beats per minute when you are calm, not exercising, and haven’t recently exerted yourself. Most people measure it after waking up, before getting out of bed. Measuring your pulse during rest shows how efficiently your heart works when you are most relaxed.
Age, medications, stress, and fitness level can affect RHR. A lower RHR often means your heart is strong and pumps blood with less effort. Checking your RHR over time can reveal changes in heart health. You can track it by taking your pulse at your wrist or neck for 60 seconds.
Normal Resting Heart Rate Range
For most adults, a normal resting heart rate falls between 60 and 100 beats per minute (bpm). Athletes or those in very good physical condition may have RHR values as low as 40 to 60 bpm. Children often have higher normal ranges than adults. The table below summarizes average resting heart rates by age:
| Age Group | Average RHR (bpm) |
|---|---|
| Children 6-15 | 70-100 |
| Adults 18+ | 60-100 |
If your RHR is regularly above 100 bpm or below 60 bpm (and you are not an athlete), consider talking to a healthcare provider. Tracking changes over weeks or months can also be helpful.
Difference Between Resting and Active Heart Rate
Resting heart rate is measured when you are at rest, while active heart rate refers to your heart beating faster during physical activity or stress. Active heart rate increases to provide more oxygen to your muscles. The target heart rate zone during exercise depends on age and fitness level.
For adults, the target heart rate during exercise is usually 50% to 85% of their maximum heart rate. You can estimate maximum heart rate by subtracting your age from 220. Measuring both resting and active heart rates helps you see how your body responds to exercise and how quickly you recover after activity.
A large gap between resting and active rates is normal, especially in those with higher fitness levels. A healthy heart returns to its resting heart rate quickly after exertion, which is a sign of good cardiovascular health.
Why Resting Heart Rate Matters
Resting heart rate gives important clues about your heart health and fitness. When your heart beats within a healthy range, it means your heart does not have to work too hard to pump blood. A lower resting heart rate usually shows better cardiovascular fitness. This means your heart works more efficiently with less effort. People who exercise often or have good physical fitness often have a lower and healthier resting heart rate.
A higher resting heart rate can be a sign that your heart is under strain. It can be linked to a higher risk for health problems if it stays elevated over time. Stress, dehydration, or illness can cause your heart rate to temporarily rise.
Typical Resting Heart Rate Ranges
| Age Group | Healthy Resting Heart Rate (bpm) |
|---|---|
| Children | 70–100 |
| Teens | 60–90 |
| Adults | 60–100 |
| Athletes | 40–60 |
A healthy resting heart rate shows how well your cardiovascular system is working. It can also reflect changes in fitness level or health habits. Doctors and health professionals use resting heart rate as part of regular health checks. It is a simple way to track if your physical fitness and heart health are improving or if there is a problem that needs attention.
How to Measure Your Resting Heart Rate
Resting heart rate readings show how many times your heart beats per minute when your body is calm. Accurate measurements help spot changes in heart health and fitness.
Best Times and Conditions to Measure
The most accurate time to measure resting heart rate is in the morning, right after waking up and before getting out of bed. Your body should be calm and relaxed, as activity or stress can raise your pulse. Avoid caffeine, smoking, or exercising right before taking a measurement because these can lead to higher readings.
Sit or lie down quietly for a few minutes before measuring to help your heart rate return to a true resting state. Keep track of heart rate readings at the same time each day in similar conditions for more reliable results. Write down the results to notice any changes over time.
Using a Heart Rate Monitor
Heart rate monitors and activity trackers give fast and easy measurements. These devices include fitness bands, smartwatches, and chest straps. Wear the heart rate monitor as directed—usually snug on your wrist, chest, or finger. Check the device’s settings to ensure it measures heart rate rather than other metrics, like steps. Many devices show real-time pulse readings and keep a record for later review.
Manual Pulse Measurement
You can check your heartbeat without technology by using your index and middle fingers—not the thumb—to press lightly on an artery. Common spots are the wrist and neck. Gently press until you feel a pulse. Use a clock or timer to count the number of beats in 60 seconds for the most precise result.
If time is short, count for 30 seconds and multiply by two. Manual checks are helpful if you don’t have a heart rate monitor or need a quick backup reading. Write down the results with date and time for your records.
Resting Heart Rate by Age and Gender
Resting heart rate is the number of heartbeats per minute when you are at rest. It changes with age and can differ between males and females. Typical healthy resting heart rate ranges for different age groups are:
| Age Group | Average Resting Heart Rate (bpm) |
|---|---|
| Newborn (0-1 mo.) | 100–160 |
| Infant (1-12 mo.) | 90–160 |
| Toddler (1-2 yr.) | 80–130 |
| Preschool (3-5 yr.) | 80–120 |
| Child (6-12 yr.) | 70–110 |
| Teen (13-17 yr.) | 60–100 |
| Adult (18+ yr.) | 60–100 |
Resting heart rate usually slows down as people get older. Babies and young children have higher resting heart rates than teens and adults. Gender can also affect resting heart rate:
- Women tend to have slightly higher resting heart rates than men.
- This difference is often small but can be seen in large groups.
A healthy adult usually has a resting heart rate between 60 and 100 beats per minute. People who are more physically fit often have a rate at the lower end of this range. Other factors, like stress, sleep, medicine, and health problems, can also change a person’s resting heart rate.
High and Low Resting Heart Rates
A normal resting heart rate for most adults ranges from 60 to 100 beats per minute (bpm). Heart rates above or below this range can suggest health issues. A high resting heart rate, or a heart beating faster than 100 bpm at rest, can happen when someone is stressed, has a fever, or is dehydrated. Sometimes, a heart condition causes this high rate. Common causes of a fast or elevated heart rate:
- Anxiety or stress
- Fever
- Dehydration
- Certain medications
- Heart problems
A low resting heart rate, or fewer than 60 bpm at rest, is common in some athletes because of their strong hearts. But in others, a low heart rate might mean there is a problem. Possible causes of a slow heart rate:
- Heart disease
- Certain medications
- Aging
Red flags and when to see a doctor:
- Fainting or dizziness
- Shortness of breath
- Chest pain
- Feeling weak or tired all the time
A resting heart rate that is too high or too low can sometimes be dangerous and may need medical attention.
Factors Affecting Resting Heart Rate
Many things can cause changes in resting heart rate, making it higher or lower than usual. These factors include the amount of exercise you get, your quality of sleep, your moods, and outside influences like weather or smoking.
Physical Activity and Fitness Levels
Regular physical activity often leads to a lower resting heart rate because exercise strengthens your heart, allowing it to pump more blood with each beat. Athletes and people who exercise frequently may have resting heart rates as low as 40–60 beats per minute.
When you become more active, your heart doesn’t have to work as hard at rest. People who are not active may notice higher rates. You can track fitness improvements in part by watching changes in resting heart rate over time. A table can help show the differences:
| Fitness Level | Typical Resting Heart Rate (bpm) |
|---|---|
| High (athlete) | 40 – 60 |
| Average adult | 60 – 100 |
| Sedentary | 80 – 100+ |
Body Position and Sleep Quality
Resting heart rate changes as the body switches positions. When you lie down, your heart often beats slower than when you sit or stand. Gravity affects how much blood returns to the heart, which changes how hard the heart needs to work. Sleep quality also plays a key role. Poor sleep often leads to a higher resting heart rate.
If your sleep is interrupted or too short, your body stays stressed, which keeps your heart rate up. Good sleep helps your heart slow down and recover, especially during deep sleep. People with sleep disorders, like sleep apnea, often have higher resting heart rates. This shows how much both position and sleep quality matter for heart health.
Emotional State and Mental Health
Stress, anxiety, anger, and excitement can all increase resting heart rate. These feelings trigger the body’s “fight or flight” response, which releases stress hormones like adrenaline. Chronic stress and mental health conditions, such as depression or anxiety, can keep resting heart rate high. This makes the heart work harder than it should and can put strain on it over time.
Practicing relaxation techniques can help support heart health. Breathing exercises, meditation, and regular social support may lower heart rate by reducing stress and improving emotional well-being.
External Factors: Temperature, Dehydration, and Smoking
Outside conditions also affect heart rate. Hot weather makes your heart beat faster to help cool your body. Moving from cold to hot environments can have the same effect. Dehydration lowers the volume of blood, so the heart beats faster to supply enough oxygen. Drinking enough water helps prevent this increase.
Smoking raises resting heart rate because nicotine makes the heart work harder and narrows blood vessels. Quitting smoking helps bring the resting heart rate closer to healthy levels.
Medical Conditions and Medications Influencing Heart Rate
Certain health problems and medicines can change a person’s resting heart rate. Some conditions speed up or slow down the heart, and some drugs help control abnormal rhythms or lower heart rate as part of treatment.
Heart Disease and Chronic Conditions
Heart disease often causes abnormal heart rates. Conditions like coronary artery disease, heart failure, and valve problems make the heart work harder or less effectively. Chronic conditions such as thyroid disorders, diabetes, and high blood pressure also influence heart rate.
An overactive thyroid may speed up the heart, while an underactive thyroid may slow it down. Diabetes can damage nerves that affect how the heart beats. People with these health issues may feel tired, dizzy, or short of breath. Monitoring heart rate helps doctors check for changes or early warning signs.
Arrhythmias and Other Heart Conditions
Arrhythmias disrupt the normal rhythm of the heart. Some, like atrial fibrillation, make the heart beat too fast or irregularly. Others, such as bradycardia, slow the heartbeat down. These changes can raise the risk of stroke or cause people to feel lightheaded or weak. Common arrhythmias include:
- Tachycardia (fast heartbeat)
- Bradycardia (slow heartbeat)
- Atrial fibrillation (irregular heartbeat)
Doctors use tests like ECGs to find and treat arrhythmias. Without treatment, some of these conditions can lead to more serious problems.
Heart Rate and Infections
Infections like the flu or pneumonia often raise heart rate. When the body fights illness, it may need more oxygen, or a fever may speed up the heartbeat. Severe infections can cause sepsis, which makes the heart race as the body reacts to inflammation.
A higher heart rate during infection can signal that the body is under stress. People with heart problems may notice bigger changes in heart rate when fighting an infection. Watching heart rate during illness can help spot complications early.
Effects of Beta Blockers and Calcium Channel Blockers
Doctors prescribe beta blockers and calcium channel blockers to control heart rate in people with high blood pressure, arrhythmias, or certain heart diseases. Beta blockers slow the heart and reduce how hard it works, helping prevent dangerous rhythms. Calcium channel blockers relax blood vessels and can also slow heart rate.
Both medications can lower heart rate. For some, a low pulse is expected and safe while taking these drugs. If you feel dizzy or weak while taking these medications, talk to your doctor. These side effects could mean the dose is too high or the medicines are affecting your heart too much.
Resting Heart Rate and Physical Fitness
A person’s resting heart rate is a key sign of physical fitness. Being fit helps the heart work more efficiently and can lower resting heart rate. When you exercise regularly, your heart gets stronger and doesn’t have to work as hard to send blood through your body. Activities like brisk walking, cycling, or swimming can help lower resting heart rate over time.
Exercise Intensity and Heart Rate Zones
- Moderate-Intensity Activities: 50–69% of maximum heart rate.
- Vigorous Exercise: 70–90% of maximum heart rate.
- Target heart rate varies by age and fitness level.
People track their target heart rate during exercise to get the most benefit. Staying in the right heart rate zone helps build cardiovascular strength without overdoing it. Many factors affect resting heart rate, including genetics, age, and medication.
Still, people who exercise regularly are likely to keep a lower and healthier resting heart rate, showing better cardiovascular fitness. Adjusting exercise routines, like increasing intensity, can help improve heart health and fitness levels safely. Proper rest and consistency help keep the heart working at its best.
When to Seek Medical Advice
Most healthy adults have a resting heart rate between 55 and 100 beats per minute (bpm). A rate outside this range can sometimes point to a health problem. If you often have a resting heart rate above 100 bpm, or below 50 bpm without being an athlete, talk to a health care professional. Fast or slow heart rates can be signs of problems like heart disease or hormone issues. Seek medical advice if any of these occur:
- Resting heart rate is consistently above 100 bpm.
- Resting heart rate is consistently below 50 bpm and not due to high fitness.
- You feel dizzy, weak, or faint.
- You have chest pain or trouble breathing.
- There are sudden changes in heart rate without clear reason.
Never ignore dangerous heart rate readings, especially if you also have symptoms like confusion or chest pressure. Your doctor may check your blood pressure, ask about other symptoms, or do tests like an EKG to find the cause. Letting your doctor know about unusual heart rate changes helps find and treat health issues early.
