When you visit a hospital, the first thing doctors do is to check your pulse. Wondering why? This simple activity can tell a lot about your health. Checking your heart rate, especially when resting, gives clues about how efficient and strong your heart is and how well your body is doing.
Understanding this phenomenon doesn’t have to be complicated. In fact, knowing about it can help you notice changes in your body, improve your fitness, and even stay alert about possible heart issues. Sounds exciting? It surely is. In this article, we will talk about a healthy resting heart rate, why it matters, and what affects your heart rate. Besides this, we will explain how you can monitor it without going to a doctor. But before getting started, let’s first understand the resting heart rate.
Content Table:
- Part 1: What is Resting Heart Rate?
- Part 2: What affects your resting heart rate?
- Part 3: What is the Average Resting Heart Rate?
- Part 4: What if My Resting Heart Rate Is Too High or Too Low?
- Part 5: How to Monitor Heart Rate in Daily Life？
Part 1: What is Resting Heart Rate?
A resting rate (also known as RHR) is the number of times your heart beats per minute when you are relaxed, calm, or in a resting state. This is usually measured when you are simply lying down, sitting, or not doing any physical activity. For example, if you’re lying down watching TV or just waking up, that’s when you measure it best.
When you measure your heart rate while resting, the reading shows how hard your heart has to work when your body is at rest. A lower resting heart rate usually means your heart is stronger and doesn’t need to pump as fast to send blood around your body. However, if it is on the higher side, it suggests your heart is working harder than it should.
What affects your resting heart rate?
So what are the main things that affect your resting heart rate? Well, there are several aspects that can change your RHR, such as:
- Age
- Fitness level
- Temperature/Weather
- Stress and emotions
- Sleep quality
- Medications or health conditions
Part 2: What’s a Healthy Resting Heart Rate?
Now let’s answer the most commonly asked question: what’s a healthy resting heart rate? For most healthy adults, if the heart rate beats 60 to 100 beats per minute (bpm), it is considered normal. However, don’t consider this range a one-size-fits-all. Even if you have a number on the higher or lower end, you can still be healthy, depending on your age, fitness level, and lifestyle.
Resting heart rate by gender
Men: For men, the resting heart rate often falls on the lower end, ranging from 60 to 70 bpm. The reason behind this low resting heart rate is the size of the heart, as men typically have larger hearts, which can pump more blood with each beat. This reduces the need for a faster pulse.
Women: For women, the resting heart rate is slightly higher, around 70–80 bpm, due to having smaller hearts on average. Besides this, hormonal changes, especially during pregnancy or menstrual cycles, can also cause a rise in the heart rate, which is temporary.
Resting heart rate by age
Heart rate doesn’t stay the same throughout life. It changes naturally as you grow, so you can expect it throughout your life. Generally, the heart rate for:
⏩Newborns (0–1 year): 100–160 bpm. As babies grow quickly, their hearts need to pump faster to support that growth.
⏩Children (1–10 years): 70–120 bpm. Still higher than adults, and the reason behind having a higher heart rate in kids is a smaller heart and faster metabolism.
⏩Teens (11–17 years): 60–100 bpm. Which is pretty much normal. From ages 11 to 17, you can expect the heart rate to start resembling adult levels.
⏩Adults (18–64 years): 60–100 bpm. This is the most stable period for RHR.
⏩Older adults (65+ years): Often still 60–100 bpm, but many people experience a slight rise because of medical conditions or weaker heart function.
Resting heart rate by fitness level
Athletes and very active people: If you are an athlete or physically active, your heart rate would be 40–60 bpm, which is very common. By doing physical activities, you also train your heart, which becomes more efficient and pumps more blood with fewer beats. For example, Olympic cyclist Miguel Induráin had a resting heart rate around 28 bpm, which is extremely low but perfectly healthy.
Sedentary lifestyle: If you don’t exercise often, your resting heart rate may be closer to 80–100 bpm. This is because your heart needs to work harder to circulate blood.
Factors that can make your heart rate shift
Even if you’re healthy and feeling fit, your resting heart rate can change daily. It happens usually because of lack of sleep, dehydration, and emotional stress, and sometimes even a hot day can push your pulse higher. However, you can bring your heart rate down with deep breathing, relaxation, and staying hydrated.
Part 3: What is the Average Resting Heart Rate?
When people ask, “What is the average resting heart rate?” They often want a number that represents most adults. The average is usually around 72 bpm, and many doctors and health professionals accept this because it is backed by research.
Why 72 bpm is considered “average”
Researchers have studied large groups of people across different ages and lifestyles. When all the numbers are combined, most adults fall between 60 and 80 bpm, with many clustering near 70–75 bpm. That’s how 72 became the classic “average.”
However, if you are taking this number too seriously, it can be misleading because:
Why averages don’t fit everyone
Still, averages don’t mean everyone should aim for that exact number. Your personal “normal” depends on your body, lifestyle, and health. For instance, if you’re a runner who trains daily, your average might be 55 bpm, and that’s still healthy.
Why it’s important to know your own average
Tracking your personal baseline is always a smart choice instead of comparing yourself to the global average. For example, if your usual resting heart rate is 65 bpm and suddenly spikes to 90 one week, that’s a worrying sign, and you cannot simply ignore it by saying the global average is from 60 to 100. So, instead of noticing whether you’re above or below the worldwide “average,” track your personal baseline and act accordingly.
Think of it like body temperature. The average is 98.6°F (37°C), but some people are naturally a bit warmer or cooler. The key is consistency.
Part 4: What if My Resting Heart Rate Is Too High or Too Low?
Sometimes your heart rate might fall outside the normal range. This doesn’t always mean something wrong or serious, but knowing what to do is essential.
If it’s higher than normal (over 100 bpm at rest):
- Try relaxation techniques like deep breathing or meditation.
- Check the root cause. Sometimes, caffeine, stress, or lack of sleep can raise a heart rate.
- Reduce alcohol and smoking, which can raise the heart rate.
- If it happens often, see a doctor to rule out heart problems.
If it’s lower than normal (under 60 bpm at rest):
- If you’re an athlete, a low RHR can be healthy and normal.
- If you feel dizzy, tired, or faint, consult a doctor.
- Review the medicines you are taking, as some can slow your heart rate.
In both cases, the key is how you feel. If your heart rate is unusual but you feel fine, it may not be a problem. However, if you notice symptoms like chest pain, trouble breathing, or lightheadedness, it’s time to seek medical advice.
Part 5: How to Monitor Heart Rate in Daily Life
The good news is that checking your resting heart rate is easy and doesn’t require fancy tools. Here are simple ways to track it:
- ✔️Manual check: You can check it manually by placing your fingers on your wrist or neck and counting beats for 60 seconds.
- ✔️Fitness trackers: Smartwatches like the Suunto 9 Peak Pro and bands can give instant readings and track trends over time.
- ✔️Apps: Many smartphone apps can measure pulse through your camera.
- ✔️Routine: Check at the same time each day, like in the morning before getting out of bed.
Conclusion
So, what’s a healthy resting heart rate? For most adults, it’s 60–100 bpm, with the average sitting around 72 bpm. However, this range can be different for children, teens, and athletes, and it’s natural. The important thing is to know your personal normal and pay attention if there are sudden changes. By keeping an eye on your pulse with the Suunto 9 Peak Pro and making simple daily choices like sleeping better, staying active, and managing stress, you can help your heart stay strong.
