What is a normal resting heart rate by age?

Now that wearable devices like heart rate monitors are as easily accessible as watches, you may be wondering, “What’s a normal heart rate?” What’s considered a normal resting heart rate (RHR) depends on your age, how active you are, and your gender.

What is a normal resting heart rate?

Your resting heart rate, or pulse, is the number of times your heart beats per minute while at rest. When you measure your resting heart rate, you are measuring the minimum amount of blood needed to circulate to give adequate blood and oxygen to the body. 

For most people, a normal resting heart rate ranges between 60 and 100 beats per minute. If you don’t have a heart rate monitor, you can use your finger to press on your pulse (either on your wrist or neck) and then count the number of beats while timing with a stopwatch for sixty seconds. The number of beats you count within 60 seconds is your resting heart rate. 

Your age influences your resting heart rate. As you age, your normal resting heart rate will decrease.

Why is resting heart rate important?

“A low resting heart rate can indicate higher physical fitness and better cardiovascular health, while a higher resting heart rate could be a sign of increased cardiovascular risk,” says Raj Dasgupta, MD, an associate professor of clinical medicine at the Keck School of Medicine at the University of Southern California.

Resting heart rate is an important indicator of current and future health. The more beats your heart has to take in order to give your body the blood it needs, the more of a toll it takes on your body, putting you at an increased risk of cardiovascular disease.

Most athletes tend to have a low normal resting heart rate. “We often consider lower resting heart rates to be a sign of good cardiovascular and physical health,” says Matthew Goldstein, MD, a cardiologist at Cardiology Consultants of Philadelphia. “Long-distance runners and marathoners often have resting heart rates in the 30s and 40s, and this is considered absolutely normal.”

It’s important to know what is typical for your individual RHR. One way to do this is to have a wearable activity tracker. “Knowing your resting heart rate can help you identify potential health problems, track your progress with exercise, stay safe during exercise, and assess your overall health,” Dr. Dasgupta says.

Children typically have higher resting heart rates compared to adults. “Children have higher resting heart rates due to their smaller heart size and higher metabolic rate,” says Tez Pratap Singh, MD, a healthcare provider at Dr. Cure.

Source: Penn Medicine

What causes a high resting heart rate?

There are many different factors that can influence your resting heart rate, including genetics, gender, lifestyle, health conditions, and medications. “Tracking your resting heart rate can help assess if your medications are affecting your resting heart rate,” says Dr. Pratap Singh.

If your RHR is higher than it should be, your healthcare provider may consider your family history when determining the best course of treatment. That’s why it’s advisable always to provide your family medical history to your healthcare provider so they can identify whether you have any genetic risk factors, like high blood pressure, that may cause a high RHR. 

An unhealthy resting heart rate for most people is over 100 bpm, especially if you are also experiencing chest pains and shortness of breath, which could require medical attention. Tachycardia is the medical word for when your resting heart rate is over 100 bpm. You could experience a fast heart rate if you are exercising or stressed, but this symptom can also indicate a possible heart condition like a heart attack or a health issue like a stroke.

Other causes of a high RHR include:

• Stress
• Overactive thyroid (hyperthyroidism) 
• Anemia
• Medication side effects 
• Caffeine, cigarettes, or alcohol
• Illegal drugs 
• Exercise 

How to lower your resting heart rate 

A low RHR is healthy because it indicates that your heart is efficiently moving oxygenated blood throughout your body with each pump. If you are trying to lower your resting heart rate, getting regular exercise is one of the best solutions. “Aerobic exercises, such as swimming, biking, or jogging, can help strengthen your heart and reduce your resting heart rate,” says David Seitz, MD, the medical director at Ascendant Detox. 

Another way to lower your resting heart rate is to reduce stress. “Stress can cause the sympathetic nervous system—the body’s “flight or fight” response—to kick in, causing your heart rate to rise,” Dr. Seitz says. To decrease stress, Dr. Seitz suggests yoga classes, deep breathing exercises, and meditation. “All of these methods can reduce stress and keep your resting heart rate low.” 

Most people can also lower their resting heart rate by eating a healthy diet. “Consuming heart-healthy foods like whole grains, fish, and leafy greens can also help improve your cardiovascular health and make sure your heart rate is working as it should,” Dr. Seitz says.

Another important way to lower your RHR is to avoid or quit smoking. Smoking increases your heart rate at rest and affects your ability to reach your ideal heart rate during exercise.

Lastly, getting the proper amount of sleep can lower your resting heart rate. “Ensure you get enough quality sleep, as sleep deprivation can raise your resting heart rate,” Dr. Pratap Singh says. 

When to see a healthcare provider about your heart rate

Dr. Seitz suggests monitoring your heart rate on a regular basis. By keeping track of your resting heart rate, you will know when it isn’t normal. You can keep track of your heart rate by wearing a watch heart rate monitor or taking your pulse and keeping track of it in a journal. 

“Keeping track of your RHR can be helpful in identifying any patterns or changes in your heart rate that may need further assessment,” Dr. Seitz says. “Make sure to pay close attention to other signs of cardiovascular disease, such as shortness of breath and chest pain, and contact your doctor if you have any concerns.”