You’re sitting on the couch, maybe scrolling through your phone, and you feel that familiar little thud in your chest. You check your Apple Watch or your Fitbit. The screen flashes a number: 85. Now you're wondering, is 85 bpm good, or are you stressed out? Is your heart working too hard? It’s a weird middle-ground number. It isn't the 60 bpm of an elite marathoner, but it isn't the 100 bpm that triggers a "high heart rate" alert on your wrist.
The short answer? It’s complicated.
Actually, it’s mostly fine. For a huge chunk of the population, 85 beats per minute falls squarely within the "normal" resting range of 60 to 100 bpm. But "normal" doesn't always mean "optimal." If you’re a 22-year-old athlete and your heart is clicking away at 85 while you're literally doing nothing, that’s a different story than a 55-year-old who just finished a cup of coffee. Context is everything.
The Reality of the 60 to 100 Range
We've been told for decades by groups like the American Heart Association that a resting heart rate (RHR) between 60 and 100 bpm is the safe zone. It's the gold standard. But modern cardiology is starting to side-eye that upper limit. Why? Because research, including a massive study published in BMJ Open, suggests that people with a resting heart rate at the higher end of that "normal" spectrum—specifically above 75 or 80 bpm—might actually face higher long-term risks for cardiovascular issues compared to those in the 50s or 60s.
So, is 85 bpm good? It’s safe. You aren't in immediate danger. But if you’re always at 85, your heart is beating about 122,400 times a day. Someone with a resting rate of 60 beats only 86,400 times. That’s a difference of 36,000 beats every single day. Over a year, that is 13 million extra thumps. It adds up. It’s like an engine idling at a higher RPM; it wears out just a little bit faster.
Why Your 85 Might Not Be My 85
Your heart rate is a total gossip. It tells everyone (well, your doctor) exactly what’s going on with your nervous system.
If you just ate a big meal, your heart rate will jump. Your body is redirecting blood to your gut to handle digestion. It's a workout for your insides. Did you have a double espresso? Caffeine blocks adenosine receptors, which keeps you alert but also kicks your heart rate up. 85 bpm after a Venti latte is actually pretty low for some people.
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Dehydration is another big one. When you’re low on fluids, your blood volume drops. To keep your blood pressure stable and move oxygen around, your heart has to pump faster. It’s basic physics. If you haven't drank water in four hours and you're seeing 85, go grab a glass of water and check again in thirty minutes. It’ll probably drop.
When 85 BPM is Actually "Good"
Context matters. Seriously.
If you are currently recovering from a flu or a nasty cold, 85 bpm is fantastic. Your immune system is basically at war. It requires energy, oxygen, and a higher metabolic rate to fight off pathogens. Seeing a slightly elevated RHR during illness is a sign your body is doing exactly what it's supposed to do.
Then there's age. As we get older, our heart's "max" capacity drops, but the resting rate can stay fairly stable. However, in children and infants, 85 bpm would actually be considered quite slow. For a pregnant woman, 85 bpm is often the new baseline because she’s literally growing a human and supporting a much larger blood volume.
- Stress and Anxiety: If you’re under a deadline, your sympathetic nervous system (fight or flight) is engaged. 85 is a very common "anxious" resting rate.
- Poor Sleep: One night of tossing and turning can hike your RHR by 5-10 beats the next day.
- Medications: Some asthma inhalers or ADHD medications like Adderall naturally push the heart rate into the 80s or 90s.
The Fitness Factor
Is 85 bpm good for someone who hits the gym five times a week? Honestly, probably not.
Physical conditioning strengthens the heart muscle. A stronger heart pumps more blood with every single squeeze (increased stroke volume). This means it doesn't have to beat as often. Most cardio-fit individuals see resting rates in the 50s or low 60s. If you’re a dedicated runner and your resting rate is sitting at 85, you might be overtraining. Or you might be coming down with something. Or, honestly, you might just be stressed out about your heart rate monitor.
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The "White Coat" and "Digital" Anxiety
We have to talk about the "Obsession Effect."
I’ve seen people whose heart rate climbs simply because they decided to check it. You put on the blood pressure cuff or open the heart rate app, and suddenly you’re hyper-aware of your pulse. Your brain perceives this as a "test." It releases a tiny squirt of adrenaline. Boom. Your heart rate goes from 72 to 85 just because you looked at it.
Doctors call this White Coat Hypertension when it happens in a clinic, but "Cyber-Chondria" is the digital version. If you want a real reading, you have to check it the second you wake up, before you even get out of bed, and definitely before you check your emails or social media. That is your true resting heart rate.
When Should You Actually Worry?
85 bpm is almost never an emergency. It’s not tachycardia (which is over 100). But there are "red flag" pairings.
If you are at 85 bpm and you feel dizzy, that’s a problem. If you’re at 85 and you feel short of breath while sitting still, call a professional. If your heart feels like it’s "skipping" or "fluttering" (palpitations) while at that rate, it might be worth getting an EKG to rule out things like Atrial Fibrillation (Afib).
But if you feel fine? You’re likely fine.
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Breaking Down the Data
Recent longitudinal studies, like the one conducted by the Copenhagen City Heart Study, followed thousands of people for decades. They found a clear correlation: as resting heart rate increases, the risk of longevity decreases, even in healthy people. They noted that people with an RHR between 81 and 90 had a significantly higher risk of mortality than those under 50.
This sounds scary. It’s not meant to be. It’s meant to be a nudge. Think of your RHR as a dashboard light. 85 isn't the "engine exploding" light; it's the "check tires" light. It's an invitation to look at your lifestyle.
How to Lower a Resting Rate of 85
If you've decided that 85 bpm isn't where you want to stay, you can change it. The heart is a muscle. You can train it.
First, look at your "low-hanging fruit." Are you drinking enough water? Most people aren't. Dehydration is the silent killer of a good RHR. Try drinking two liters of water a day for a week and see what happens to that number. Usually, it drops.
Second, magnesium. A lot of us are deficient in magnesium, which plays a massive role in heart rhythm and muscle relaxation. Foods like spinach, almonds, and dark chocolate are great, but some people find a high-quality magnesium glycinate supplement helps "calm" a twitchy, fast heart rate. (Always talk to your doctor before popping supplements, obviously).
Third, Zone 2 cardio. This is the sweet spot. This isn't sprinting until you puke. This is walking briskly or cycling at a pace where you can still hold a conversation but you're definitely working. Doing this for 150 minutes a week is the most proven way to lower your resting heart rate over time. It makes your heart more efficient.
Actionable Steps for Your 85 BPM Heart Rate
Don't just stare at the number. Do something with the data.
- Verify the Baseline: For the next three days, check your pulse manually (two fingers on the wrist, count for 60 seconds) right when you wake up. Ignore the smartwatch for a second; they can be glitchy depending on how tight the band is or your skin tone.
- Audit Your Stimulants: Track how much caffeine and nicotine you’re using. If you’re hitting 85 bpm, try cutting your intake by half for three days. Note the difference.
- Check Your Stress: Practice "Box Breathing"—inhale for 4, hold for 4, exhale for 4, hold for 4. Do this for five minutes. If your heart rate drops from 85 to 72, your "high" heart rate is purely stress-related.
- Bloodwork: Ask your doctor for a thyroid panel (TSH). An overactive thyroid (hyperthyroidism) is a very common, very treatable cause of a resting heart rate that sits stubbornly in the 80s or 90s.
- Alcohol Impact: Alcohol is a major heart rate spike. Even one or two drinks can keep your RHR elevated for 24 hours while your liver processes the toxins and your nervous system rebounds. If you had drinks last night, your 85 bpm today is totally explained.
At the end of the day, 85 bpm is a signal. It’s your body’s way of saying it’s working. Whether it’s working because you’re out of shape, stressed, or just "built that way" depends on the rest of your life. It is not an immediate cause for panic, but it is a great reason to start paying a little more attention to your cardiovascular health. Start with a glass of water and a ten-minute walk. Your heart will thank you for it.