You’re sitting on the couch, maybe scrolling through your phone, when you feel that rhythmic thumping in your chest. You check your Apple Watch or your Fitbit. It says 85. Now you're wondering: is 85 a good heart rate, or should I be worried? Honestly, the answer isn't a simple yes or no. It’s more of a "well, it depends on what you were doing ten minutes ago."
Most medical textbooks tell you that a normal resting heart rate for an adult is anywhere between 60 and 100 beats per minute (BPM). By that logic, 85 is perfectly fine. It’s right in the middle. You're "normal." But if you ask a cardiologist or a high-performance endurance coach, they might give you a slightly more nuanced look.
The "Normal" Range vs. The "Optimal" Range
Let's get one thing straight. Normal doesn't always mean optimal.
If your heart rate is 85 while you're resting, you are technically within the healthy guidelines set by the American Heart Association. You aren't in immediate danger. You don't need to rush to the ER. But there's a growing body of research suggests that a resting heart rate on the higher end of that 60-100 scale might be telling a story about your cardiovascular fitness—or your stress levels.
Think of your heart like a car engine. An engine idling at high RPMs all day wears out faster than one hums along at a lower speed. A heart rate of 85 means your heart is beating about 122,400 times a day. Compare that to someone with a resting heart rate of 60, whose heart beats 86,400 times. That’s a massive difference in "mileage" over a lifetime.
Why 85 Might Be Your Specific Normal
Context is everything.
Are you hydrated? Did you just have a double espresso? Are you stressed about a deadline? All of these things spike your heart rate. Even being slightly dehydrated makes your blood thicker, forcing your heart to work harder to pump it through your veins.
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For some people, 85 is just where they live. Genetics play a role. Age does too. As we get older, our heart's max capacity changes, and our resting rate can shift. If you've always been at 85 and your blood pressure is great, your doctor probably won't blink an eye.
However, if you used to be at 65 and suddenly you're sitting at 85 every morning, that’s a signal. It’s your body’s check-engine light. It could be overtraining syndrome if you’re an athlete, or it could be your thyroid acting up.
What the Science Says About Higher Resting Rates
There was a significant study published in the journal Heart that followed middle-aged men for decades. The researchers found that a higher resting heart rate was associated with a higher risk of mortality, even in people who were otherwise healthy. Specifically, they noted that men with a resting rate over 80 had a higher risk than those in the 50s or 60s range.
Does this mean 85 is "bad"? No. It means it's a metric worth watching.
Dr. Deepak Bhatt, a top cardiologist at Brigham and Women’s Hospital, often points out that while 60-100 is the official range, many clinicians start looking closer when patients consistently sit above 80. It’s not about a single measurement. It’s about the trend.
If you’re wondering is 85 a good heart rate for you, you have to look at your lifestyle.
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- Physical Activity: Are you sedentary? If you don't do much cardio, your heart muscle isn't as efficient. It has to beat more often to move the same amount of oxygen.
- Sleep Quality: Poor sleep or sleep apnea can keep your resting heart rate elevated throughout the day because your nervous system never truly gets a break.
- Stress and Anxiety: This is a huge one. If you’re constantly in "fight or flight" mode, your sympathetic nervous system keeps that heart rate elevated.
When 85 Is Actually Great
Wait, can 85 be a good thing? Actually, yes.
If you are currently recovering from an illness, or if you previously had a resting heart rate of 110 due to a condition like tachycardia or uncontrolled hyperthyroidism, then 85 is a fantastic improvement. It’s all about direction.
Also, for children and teenagers, 85 is incredibly normal. A child’s heart is smaller and beats faster to keep up with their metabolic needs. For a 10-year-old, 85 is basically perfect.
The Caffeine and Nicotine Factor
We often forget how much we chemically mess with our tickers. If you've had a cigarette or a vape hit within the last hour, your heart rate is going to be elevated. Same goes for that afternoon matcha or energy drink. Nicotine and caffeine are stimulants that tell your heart to pick up the pace. If you’re measuring 85 while these are in your system, your "true" resting rate is likely much lower.
How to Naturally Lower a High Resting Heart Rate
If you aren't happy with that 85 and want to see it drop into the 70s or 60s, you don't necessarily need medication—though you should always talk to a pro first.
Start with the low-hanging fruit. Magnesium and Potassium. These electrolytes are the electrical conductors of your heart. If you're low on them, your heart can get "twitchy" or just beat faster. Most people are chronically low on magnesium.
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Next, look at your vagal tone. The vagus nerve is like the brake pedal for your heart. You can strengthen it through deep breathing exercises, cold exposure (like a cold shower), or even just humming. It sounds "woo-woo," but it’s basic physiology.
Then, there’s the obvious one: Zone 2 Cardio. This is steady-state exercise where you can still hold a conversation. It strengthens the left ventricle of your heart, allowing it to pump more blood with every single beat. More volume per beat equals fewer beats required per minute.
Practical Steps to Take Today
Stop obsessing over the number on your wrist every five minutes. Anxiety about your heart rate will literally make your heart rate go up. It’s a frustrating loop.
Instead, follow these steps to get a real picture of your health:
- The Morning Test: Measure your heart rate the second you wake up, before you get out of bed or check your email. This is your true "basal" heart rate. If it's 85 here, it’s a more significant data point than 85 after a walk.
- Hydration Audit: Drink 16 ounces of water and check again in an hour. If it drops to 75, you weren't "unhealthy," you were just thirsty.
- Log the Variables: Keep a quick note for three days. Note your HR, your caffeine intake, and your stress levels.
- Consult a Professional: If your heart rate is consistently 85+ and you’re also feeling dizzy, short of breath, or having chest pains, go see a doctor. They might want to run an EKG or a stress test just to make sure everything is structurally sound.
85 is "fine," but it’s a middle-of-the-road number that leaves room for improvement. It’s an invitation to look at how you’re treating your body and whether you’re giving your heart the rest it deserves. Take a breath. Drink some water. Maybe go for a walk. Your heart will thank you for it.