What Is Resting Heart Rate?
Your resting heart rate (RHR) is the number of times your heart beats per minute when you're calm, relaxed, and not engaged in any physical activity. It's one of the simplest, most accessible indicators of your cardiovascular fitness and overall heart health.
For most healthy adults, a normal resting heart rate falls between 60 and 100 beats per minute (bpm). However, what counts as "optimal" varies significantly depending on age, fitness level, medications, and other individual factors.
Normal Resting Heart Rate by Age Group
| Age Group | Normal RHR Range (bpm) |
|---|---|
| Children (5–12 years) | 70–120 |
| Adolescents (13–17 years) | 60–100 |
| Adults (18–64 years) | 60–100 |
| Older Adults (65+) | 60–100 |
| Well-trained Athletes | 40–60 |
Why Athletes Have Lower Resting Heart Rates
Endurance athletes — such as runners, cyclists, and swimmers — often have RHRs well below 60 bpm, sometimes as low as the low 40s. This is not a cause for concern. A strong, efficient heart pumps more blood per beat, so it doesn't need to beat as frequently to maintain circulation. This is considered a sign of excellent cardiovascular conditioning.
How to Measure Your Resting Heart Rate at Home
Measuring your RHR accurately is straightforward when done correctly. For the most reliable result:
- Choose the right time: Measure first thing in the morning, before getting out of bed and before any coffee or food.
- Find your pulse: Place two fingers (index and middle) on the inside of your wrist (radial pulse) or gently on the side of your neck (carotid pulse). Do not use your thumb — it has its own pulse.
- Count the beats: Count the beats for 60 seconds. Alternatively, count for 30 seconds and multiply by 2.
- Repeat over several days: A single measurement can be skewed by poor sleep, stress, or illness. Average readings over 3–5 days for a reliable baseline.
Factors That Can Raise or Lower Your RHR
- Fitness level: Regular aerobic exercise lowers RHR over time.
- Stress and anxiety: Chronic stress elevates heart rate through the sympathetic nervous system.
- Dehydration: The heart works harder when blood volume is low.
- Medications: Beta-blockers lower HR; stimulants and some decongestants raise it.
- Fever or illness: Heart rate rises approximately 10 bpm for every 1°C increase in body temperature.
- Thyroid disorders: An overactive thyroid (hyperthyroidism) can cause a persistently elevated RHR.
When Should You Be Concerned?
A consistently high resting heart rate (above 100 bpm) — known as tachycardia — can increase the workload on your heart over time and may be associated with an elevated risk of cardiovascular issues. It can also indicate underlying conditions such as anemia, thyroid problems, or arrhythmias.
A very low RHR (below 40 bpm) in someone who is not a trained athlete — known as bradycardia — may cause dizziness, fatigue, or fainting and warrants medical evaluation.
If your resting heart rate seems unusually high or low, or if it's accompanied by symptoms like shortness of breath, chest discomfort, or lightheadedness, consult a healthcare provider promptly.
Tracking Trends Over Time
One of the most valuable things you can do with your RHR is track it consistently. A sudden, unexplained rise in your resting heart rate — even while still within the "normal" range — can be an early signal of stress, overtraining, or an oncoming illness. Many fitness trackers and smartwatches now record RHR automatically each night, making trend-tracking effortless.