Let Us Call You
Your resting heart rate is the number of times your heart beats per minute while you are relaxed, and for most adults it is between 60 and 100 beats per minute (bpm). Regular endurance exercise and yoga are the habits with the clearest evidence for lowering it, by an average of a few beats per minute. Cutting down on alcohol, stopping smoking and managing stress can also help, because all of these can push your heart rate up. A resting heart rate that is often above 100 bpm, or below 60 bpm with symptoms, should be checked by a doctor.
Key Takeaways
- A normal resting heart rate for most adults is 60-100 bpm, and very fit people may be below 60 bpm.
- Regular exercise lowers resting heart rate by about 3 bpm on average.
- Endurance training and yoga lower resting heart rate in both men and women.
- See a doctor if your resting heart rate is often fast or slow and you have dizziness, fainting or palpitations.
What Is a Normal Resting Heart Rate?
A normal resting heart rate for adults is 60-100 bpm, although some healthy people fall outside this range. What is normal for you depends on your fitness, your sex and your general health.
- Most adults: 60-100 bpm
- Very fit people, such as athletes: often below 60 bpm, because the heart pumps more blood with each beat
- Women: usually slightly higher than men, as their hearts tend to be smaller
How Do You Measure Your Resting Heart Rate?
You can measure your resting heart rate by feeling your pulse at your wrist or neck after sitting quietly for a few minutes.
- Rest for at least 5 minutes before you start.
- Place two fingers on the inside of your wrist, below the base of your thumb.
- Count the beats for 60 seconds.
- Repeat at the same time on a few different days to see your usual rate.
Fitness trackers and heart rate monitors can record your heart rate, but they cannot diagnose a heart condition.
What Can Raise Your Resting Heart Rate?
Many everyday factors can raise your resting heart rate for a short time, while others keep it higher for longer.
- Stress and anxiety
- Alcohol, which can make the heart feel as if it is pounding
- Smoking
- Dehydration and high temperatures
- Fever and infections such as flu
- Some asthma medicines
- Anemia (a low red blood cell count) and an overactive thyroid
How Can You Lower Your Resting Heart Rate Naturally?
The most effective way to lower your resting heart rate over time is regular aerobic exercise, supported by everyday habits that reduce strain on the heart. Changes usually take weeks of regular practice to show.
Endurance Exercise
Endurance exercise, such as brisk walking, running, cycling or swimming, lowers resting heart rate in both men and women, usually by around 3-6 bpm.
Yoga
Regular yoga practice can lower resting heart rate by about 5 bpm in both men and women. Slow breathing and relaxation are part of most yoga practice.
Strength Training
Strength training on its own has little effect on resting heart rate, although a small fall has been seen in women. It still has other health benefits and can be combined with aerobic exercise.
Limiting Alcohol
Alcohol can raise your heart rate for a while after drinking, so drinking less, or not at all, may help bring your resting rate down.
Stopping Smoking
Smoking is one of the lifestyle factors that affects heart rate. Stopping smoking also lowers your risk of heart and circulatory disease.
Managing Stress
Stress and anxiety can raise your heart rate. Relaxation techniques, regular sleep and time for activities you enjoy can help you manage everyday stress.
Staying Hydrated
Dehydration can raise your heart rate, so drink enough fluids, particularly in hot weather or when you exercise.
Why Does a Lower Resting Heart Rate Matter?
A lower resting heart rate is generally linked with better heart fitness. People with a higher resting heart rate tend to have a higher risk of death, and each rise of 10 bpm has been linked to about a 17% higher risk. This is a link rather than proven cause and effect, and resting heart rate is only one part of heart health.
When Should You See a Doctor About Your Heart Rate?
You should see a doctor if your heart rate is often outside the normal range or comes with symptoms. Abnormal heart rhythms can increase the risk of stroke, so they need to be checked.
- Your resting heart rate is often above 100 bpm.
- Your resting heart rate is below 60 bpm and you feel tired, dizzy or faint.
- Your heartbeat keeps becoming irregular.
- You have palpitations together with dizziness or faintness.
Medicines such as beta blockers can slow the heart rate, but they should only be taken on a doctor's advice.
If your resting heart rate is often outside the normal range, or you have palpitations, dizziness or fainting, an assessment by a cardiology specialist is advisable.