You’re sitting on the couch, maybe scrolling through your phone, and you feel that familiar thud in your chest. You check your Apple Watch or Fitbit. It says 75. Now you're wondering: is 75 a good resting heart rate, or should you be worried?
It’s a fair question. We are obsessed with numbers these days. We track steps, calories, sleep cycles, and every single beat our heart makes. But numbers without context are basically useless. If you ask a room full of cardiologists, you’ll get a nuanced answer that goes way beyond a simple "yes" or "no."
The short answer? Yeah, 75 is generally fine. It’s smack dab in the middle of what the American Heart Association (AHA) considers "normal." But "normal" is a wide net. It covers everything from 60 to 100 beats per minute (BPM).
Being average isn't always the goal.
The Wide Spectrum of Normal
Let’s look at the math. If your heart beats 75 times a minute, it’s beating about 4,500 times an hour. Over a lifetime, those extra beats add up.
A resting heart rate (RHR) is exactly what it sounds like: the number of times your heart beats per minute when you are at complete rest. This means you aren't talking, you haven't just downed a double espresso, and you aren't stressed about a work deadline. You’re just... existing.
For most adults, the standard range is 60 to 100 BPM. By that logic, 75 is perfectly healthy. It’s not tachycardia (over 100) and it’s not bradycardia (under 60). It’s safe. It's the "C grade" of heart rates—not failing, but maybe not making the Dean's list either.
Athletes often have much lower rates. We're talking 40 or 50 BPM. Why? Because their heart muscle is so damn efficient that it can pump a massive amount of blood with a single squeeze. If your heart is beating 75 times, it’s working a bit harder than a marathoner's, but it's doing its job.
Why Context Is Everything
Imagine two people. Person A is a 25-year-old competitive swimmer. Person B is a 65-year-old who enjoys gardening and light walks.
If the swimmer has an RHR of 75, a coach might actually be concerned. For someone that fit, 75 could indicate overtraining, dehydration, or an oncoming flu. Their "normal" should probably be in the 50s.
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For the gardener, 75 is fantastic. It shows their cardiovascular system is holding steady and isn't under undue stress.
Your "normal" is a moving target. It changes based on your age, your stress levels, your caffeine intake, and even the temperature of the room. Heat makes your heart work harder to cool you down. Dehydration shrinks your blood volume, forcing the heart to pump faster to move what's left.
The Science of the "Sweet Spot"
While 60-100 is the official range, recent longitudinal studies suggest we might want to be more picky.
Research published in the journal Open Heart tracked men for over a decade. They found that those with a resting heart rate at the higher end of the "normal" scale—specifically above 75 BPM—had a higher risk of cardiovascular disease compared to those in the 50-60 range.
This doesn't mean a rate of 75 is a death sentence. Not even close.
It just suggests that a lower heart rate is generally a marker of better "vagal tone." Your vagus nerve is like the brake pedal for your heart. A strong brake pedal keeps things slow and steady. A weak one lets the engine rev higher.
What Influences Your Number?
- Stress and Anxiety: This is the big one. If your nervous system is stuck in "fight or flight," your RHR will climb.
- Sleep Quality: Poor sleep leads to higher cortisol, which leads to a faster heart.
- Medications: Beta-blockers will tank your heart rate, while some asthma inhalers or ADHD meds will send it soaring.
- Thyroid Function: An overactive thyroid (hyperthyroidism) is a classic cause of a high RHR.
- Hydration: Drink a glass of water and check again in twenty minutes. You might be surprised.
Is 75 a Good Resting Heart Rate for You?
To really answer this, you have to look at the trend. A single reading is just a snapshot. It’s like looking at one frame of a movie and trying to guess the ending.
If your heart rate has always been 60 and suddenly it’s 75, that’s a signal. Your body is trying to tell you something. Maybe you’re getting sick. Maybe you’re burnt out.
If it’s always been 75, then that’s just your baseline. It's your "home base."
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Dr. Nieca Goldberg, a cardiologist and spokesperson for the AHA, often points out that we shouldn't obsess over a few beats. What matters is how you feel. Are you dizzy? Short of breath? Do you feel palpitations? If you have a rate of 75 and feel like a million bucks, you're likely fine.
The Lifestyle Factor
You can change this number. It isn't set in stone like your height.
Cardiovascular exercise—the kind that actually gets you huffing and puffing—strengthens the heart muscle. Over months, this usually lowers your resting rate.
Magnesium intake also plays a role. Most people are deficient in magnesium, which is crucial for the electrical signaling in the heart. Sometimes, just fixing a mineral deficiency can settle a "chatty" heart.
Then there's alcohol. You might think that glass of red wine is "heart healthy," but alcohol is a notorious heart rate spike-trigger. Even one drink can elevate your RHR for the entire following night as your liver processes the toxins and your nervous system reacts.
When to Actually Worry
Don't panic over 75. Seriously.
But do pay attention if:
- Your RHR is consistently climbing over weeks or months.
- You feel "skipped" beats or fluttering (arrhythmia).
- Your heart rate stays high even when you are deeply relaxed or sleeping.
- You experience chest pain or extreme fatigue alongside that 75 BPM.
Most doctors won't even blink at 75. They see people coming in with rates of 110 because they had a panic attack in the parking lot or drank three Monsters before their appointment. In the grand scheme of clinical medicine, 75 is boring. And in medicine, boring is usually good.
How to Get an Accurate Reading
Stop using your watch for a second.
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The best way to check is the old-school way. First thing in the morning, before you even get out of bed. Find your pulse on your wrist (radial artery) or neck (carotid artery). Use a timer. Count the beats for a full 60 seconds.
Smartwatches are great, but they can be finicky. If the strap is loose or you’re moving your arm, the green light sensor can give you a false reading.
Manual checks don't lie.
Actionable Steps for Better Heart Health
If you want to see that 75 drop into the 60s, you've got work to do. It’s not about "biohacking" with expensive supplements. It’s about the boring stuff that actually works.
Prioritize Zone 2 Cardio
This is steady-state exercise where you can still hold a conversation. Think brisk walking, light cycling, or swimming laps. Do this for 150 minutes a week. It trains your heart to be more efficient without overstressing your system.
Check Your Caffeine Timing
Stop drinking caffeine by noon. If you’re still processing caffeine when you hit the hay, your heart won't truly reach a resting state during sleep. This keeps your overall average higher.
Breathwork
It sounds "woo-woo," but it’s physiological. Box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4—directly stimulates the vagus nerve. It forces your heart rate down in real-time. Do this for five minutes before bed.
Hydrate Like It’s Your Job
Most "high" heart rates in healthy people are just mild dehydration. Your blood gets thicker when you're dry. Thicker blood is harder to move. Drink enough water so your urine is pale yellow.
Watch the Scale, But Don't Obsess
Extra body mass—even muscle, but primarily fat—requires more blood flow. The more of "you" there is, the harder the pump has to work. Losing even five pounds can sometimes shave a few beats off your RHR.
Ultimately, 75 is a safe, normal, and functional heart rate. It means your engine is running. If you want to optimize it, focus on your fitness and stress levels. If you're happy where you are, just keep an eye on the trends and stop checking your wrist every five minutes. Your heart knows what it’s doing.
Next Steps for You
- Establish a true baseline: Measure your pulse manually for three consecutive mornings before getting out of bed. Average those three numbers.
- Audit your triggers: For one week, note if your heart rate spikes after specific events like high-stress meetings, heavy meals, or poor sleep.
- Consult a professional if needed: If your manual resting rate is consistently above 85 or if you feel irregular rhythms, schedule a basic EKG with your primary care physician to rule out underlying electrical issues.