You’re sitting on the couch, maybe scrolling through your phone, and you feel that familiar thrum in your chest or wrist. You count the beats. Or, more likely, your Apple Watch or Garmin pings you with a notification. Sixty-eight. You wonder, is 68 a good heart rate, or should it be lower? Maybe higher?
Honestly, it’s a great number.
For the vast majority of adults, 68 beats per minute (BPM) sits right in the "Goldilocks" zone of cardiovascular health. It’s not racing, but it’s not sluggish either. It’s efficient. But like everything in human biology, the context matters way more than the raw digit on the screen. A 68 BPM reading means something very different for a caffeine-fueled CEO than it does for a marathon runner or a grandmother on blood pressure medication.
The Science Behind the Number 68
Medical textbooks, like those from the American Heart Association (AHA), generally define a "normal" resting heart rate for adults as anywhere between 60 and 100 BPM. If you’re at 68, you’re comfortably on the lower end of that spectrum. This is usually a sign of a strong heart muscle. Think of your heart like an engine. An efficient engine doesn't need to rev at high RPMs just to keep the car idling. It hums along steadily.
When your heart is fit, it pumps more blood with every single contraction. This is known as stroke volume. Because your body gets the oxygen it needs in fewer beats, the heart doesn't have to work as hard. So, if you're asking is 68 a good heart rate, the answer is a resounding yes from a mechanical perspective. It suggests your heart is likely healthy and your autonomic nervous system is relatively balanced.
But wait.
We need to talk about "resting." A true resting heart rate (RHR) isn't just when you're sitting down after walking from the kitchen. It’s your pulse when you are completely calm, physically still, and mentally relaxed. Usually, the most accurate reading happens right after you wake up, before you’ve even had your first sip of water or checked your emails. If you’re hitting 68 while stressed at work, your true RHR is probably even lower, which is even better.
Why Your 68 Might Actually Be a 75 (or a 55)
The number fluctuates. Constantly.
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Your heart is an incredibly reactive organ. It’s the drummer for the entire orchestra of your body, and it speeds up or slows down based on a thousand different inputs. If you had a big meal recently, your heart rate might climb because your body is diverting energy and blood flow to the digestive system. Dehydration is another massive factor. When you're low on fluids, your blood volume drops, making the blood "thicker" and harder to move. Your heart has to kick it into high gear to maintain blood pressure.
Then there’s the "Sunday Scaries" or general anxiety. Your brain doesn't always distinguish between a lion chasing you and a passive-aggressive email from your boss. Both trigger cortisol and adrenaline. These hormones tell the sinoatrial node—your heart's natural pacemaker—to pick up the pace.
Age and Gender Nuances
It’s worth noting that "normal" changes as we get older. Children have much higher heart rates than adults because their bodies are smaller and their metabolism is firing at a higher rate. A newborn might have a resting rate of 130 BPM. By the time you hit adulthood, things stabilize. Interestingly, women tend to have slightly higher resting heart rates than men—usually by about 2 to 7 BPM. This is primarily because women’s hearts are typically smaller in size and need to beat a bit more frequently to move the same amount of blood. So, for a woman, a 68 is exceptionally good. For a man, it's still great, but perhaps more "average-fit."
When 68 BPM Signals Something Else
While 68 is generally a badge of health, we shouldn't look at it in a vacuum. Doctors look at trends, not snapshots.
If your heart rate has lived at 55 BPM for years because you’re an avid cyclist, and suddenly it jumps to 68 and stays there, that’s a signal. It could mean you’re overtraining. It could mean your body is fighting off a subclinical infection before you even feel the symptoms. It could even be a sign of thyroid issues. Conversely, if you've always been at 85 BPM and you've recently started a Mediterranean diet and a walking routine, seeing that 68 is a massive victory.
Medications play a huge role here too.
- Beta-blockers: These are often prescribed for high blood pressure or anxiety. They literally "block" the effects of adrenaline, artificially lowering your heart rate.
- Stimulants: Your morning espresso, ADHD medication (like Adderall), or even certain decongestants can artificially inflate your pulse.
If you're on these, that 68 might be "forced" by chemistry rather than cardiovascular fitness. It’s not necessarily bad, but it’s a different story than a natural 68.
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The Athlete's Perspective: Is 68 Too High?
This is where it gets interesting. If you walk into a room of elite endurance athletes—people who run ultra-marathons or compete in the Tour de France—a heart rate of 68 might actually be considered high.
Elite athletes often have resting heart rates in the 40s or 50s. This is a condition called "athletic bradycardia." Their hearts are so powerful that they can move a massive amount of oxygenated blood in very few strokes. However, for the average person who exercises three or four times a week, 68 is a fantastic target. It indicates a level of fitness that protects against cardiovascular disease without the extreme physiological changes seen in professional sports.
How to Get the Most Accurate Reading
Don't just trust your watch blindly. Wearables are great for trends, but they can be finicky. They use photoplethysmography (fancy word for green lights that track blood flow) which can be thrown off by skin tone, tattoos, or how tight the band is.
If you really want to know if is 68 a good heart rate for you personally, do a manual check.
- Find a quiet spot. Sit for five minutes. Do nothing. No phone.
- Place two fingers on your radial artery (thumb side of your wrist).
- Count the beats for 30 seconds and multiply by two.
- Do this for three mornings in a row to find your true average.
Beyond the Pulse: HRV and Why It Matters
In 2026, we’ve moved beyond just looking at the BPM. There’s a metric called Heart Rate Variability (HRV). This measures the variation in time between each heartbeat. If your heart rate is 60 BPM, it doesn't actually beat exactly once every second. There are tiny fractions of a second difference between beats—say, 0.9 seconds then 1.1 seconds.
High variability is actually a sign of a very resilient nervous system. It means your body is ready to react to stress at a moment's notice but can also relax deeply. Sometimes, people with a "perfect" 68 BPM heart rate have very low HRV, meaning they are chronically stressed and their heart is acting like a metronome rather than a flexible instrument. If your heart rate is 68, but you feel exhausted, dizzy, or "wired but tired," you might want to look at your HRV levels.
Red Flags to Watch For
While 68 is healthy, it doesn't mean you're invincible. You should ignore the number and call a doctor if that 68 is accompanied by:
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- Palpitations: Feeling like your heart is skipping beats, fluttering, or "thumping" in your throat.
- Shortness of Breath: If you’re winded just walking to the mailbox despite a "good" heart rate.
- Dizziness or Fainting: This could indicate that while the rate is 68, the pressure or the rhythm is off.
- Chest Pain: Never ignore this. Even with a perfect pulse, chest pain is a "go to the ER" situation.
A heart rate of 68 can exist alongside arrhythmias like Atrial Fibrillation (AFib). In AFib, the heart’s upper chambers quiver instead of beating effectively. Even if the average count ends up at 68, the rhythm itself could be erratic and dangerous.
Actionable Steps for Heart Health
So, you’ve confirmed you’re at 68. You’re in a good spot. How do you keep it there or improve your overall cardiovascular resilience?
First, focus on Zone 2 training. This is steady-state exercise where you can still hold a conversation but you're definitely working. Think of a brisk power walk or a light jog. Doing this for 150 minutes a week is the "magic pill" for heart health.
Second, watch your sleep. Sleep deprivation is a direct ticket to an elevated resting heart rate and lower heart health. When you sleep, your heart rate naturally dips to its lowest point, giving the muscle a much-needed "rest" period. If you’re only sleeping five hours, you’re depriving your heart of its recovery time.
Third, manage your magnesium and potassium. These electrolytes are the "electricity" that allows your heart to beat. Most people are chronically low in magnesium, which can lead to a jumpy pulse.
Basically, 68 is a green light. It’s a sign that you’re doing something right, or at the very least, your body is holding its own. Keep an eye on it, but don't obsess. Your heart knows what it’s doing.
Your Next Steps for a Healthier Heart
- Establish a baseline: Measure your pulse manually for three consecutive mornings before getting out of bed to find your "true" resting rate.
- Audit your lifestyle: If your rate is 68 but you feel sluggish, check your hydration levels and aim for at least 2-3 liters of water daily.
- Incorporate interval breathing: Use the 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) twice a day to strengthen your vagus nerve and improve heart rate variability.
- Consult a professional: If you notice your heart rate is consistently 68 but you experience sudden "spikes" to over 100 while resting, schedule an EKG to rule out paroxysmal tachycardia.