You’re sitting on the couch, maybe scrolling through your phone or just zoning out, when you feel that familiar thud in your chest. You check your Apple Watch or press two fingers against your wrist, counting the pulses against a ticking clock. The number hits 86. Now you’re wondering: is 86 beats per minute good, or should you be worried?
Honestly, it depends.
The medical world generally tells us that a "normal" resting heart rate (RHR) for an adult falls anywhere between 60 and 100 beats per minute (bpm). By that logic, 86 is perfectly fine. It's safely within the lines. But if you ask a cardiologist or a high-endurance athlete, they might give you a slightly more nuanced look. A heart rate of 86 bpm is like a car idling a bit high. It’s not breaking down, and it’ll get you where you’re going, but it’s worth asking why it’s not sitting at a cooler 60 or 70.
The Reality of the 60-100 Range
We've been using the 60 to 100 bpm range for decades. It’s the standard taught in medical schools and used in triage rooms globally. If you walk into an Urgent Care with a pulse of 86, nobody is going to sound an alarm. They’ll likely check your blood pressure, see it’s okay, and move on to the next patient.
However, recent research suggests the "upper end" of normal might be a bit too generous. A massive study published in Open Heart (part of the British Medical Journal group) followed middle-aged men for over two decades. The researchers found that men with a resting heart rate at the higher end of the "normal" scale—specifically those above 75 bpm—had a higher risk of cardiovascular issues compared to those in the 50s and 60s.
So, while 86 is technically "good" in a clinical sense, it’s on the higher side of the spectrum.
It’s not just about the number itself. It’s about the context of your life. Are you stressed? Did you just have a double espresso? Did you sleep poorly? Your heart is a sensitive instrument. It reacts to everything. If your 86 bpm is a temporary spike because you’re nervous about a work presentation, that’s one thing. If you wake up every single morning, totally calm, and you’re still hitting 86, that tells a different story about your autonomic nervous system.
Why Your Heart Might Be Hitting 86
Think of your heart rate as a barometer for your body’s internal stress. When you ask, "is 86 beats per minute good," you have to look at what’s driving that pace.
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Fitness Levels Matter
Usually, the more fit you are, the lower your heart rate. An elite marathoner like Eliud Kipchoge might have a resting heart rate in the 30s or low 40s. Their heart is so strong that it pumps a massive amount of blood with every single beat. It doesn't have to work hard. If you’re more of a "weekend warrior" or someone who prefers the couch to the track, your heart is likely less efficient. It has to beat more often to keep your oxygen levels steady. At 86 bpm, you might just be a bit deconditioned.
The Stress and Cortisol Connection
We live in a loud, caffeinated world. If your sympathetic nervous system—your "fight or flight" response—is constantly switched on, your heart rate will climb. Chronic stress keeps cortisol and adrenaline pumping. This makes your heart more "irritable" and faster. You might think you’re relaxed, but if you’re constantly thinking about your to-do list, your heart knows.
Hydration and Blood Volume
This is a big one people miss. When you’re dehydrated, your total blood volume drops. To keep your blood pressure stable, your heart has to beat faster to move that smaller volume of blood around. Drink a big glass of water, wait thirty minutes, and check again. You might see that 86 drop to 78.
Sleep Deprivation
One bad night won't ruin you. But weeks of five-hour nights? Your heart rate will stay elevated. Your body uses sleep to repair tissue and regulate hormones. Without it, your heart stays in a state of mild exertion even when you’re lying still.
Comparing 86 bpm Across Different Groups
It’s vital to remember that "normal" isn't a one-size-fits-all metric. Age, sex, and even the weather can shift the goalposts.
For a child, 86 bpm is actually quite slow. A newborn’s heart can race at 140 bpm. Even a ten-year-old might naturally sit at 80 or 90 bpm. On the flip side, for a 70-year-old man on beta-blockers, 86 might actually be considered a bit high.
- Women: Generally, women tend to have slightly higher resting heart rates than men. This is partly due to smaller heart sizes—the heart has to beat faster to achieve the same cardiac output.
- Athletes: If a pro cyclist saw 86 on their tracker at rest, they’d probably call their doctor immediately. It would be a sign of extreme overtraining or illness.
- Smokers: Nicotine is a potent stimulant. It’s very common for smokers to have an RHR in the 80s or 90s.
Is 86 bpm Ever a Sign of Trouble?
While 86 isn't a medical emergency, it can sometimes be a symptom of an underlying issue that isn't just "being out of shape."
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Anemia is a common culprit. If your blood doesn't have enough iron or healthy red cells to carry oxygen, your heart compensates by working overtime. It’s like a delivery truck having to make twice as many trips because it can only carry half the packages.
Thyroid issues—specifically hyperthyroidism—can also kick your heart into high gear. Your thyroid regulates your metabolism; if it’s overactive, everything in your body speeds up. Your heart rate, your digestion, your anxiety levels. If you have 86 bpm along with unexplained weight loss or shaky hands, it’s time to see a professional.
Then there’s the rhythm itself. It’s not just about the speed; it’s about the beat. If that 86 bpm feels "fluttery" or like it’s skipping, it could be something like Atrial Fibrillation (AFib). AFib can happen even at normal speeds, and it’s a leading cause of stroke.
How to Lower a Resting Heart Rate of 86
If you’ve decided that you’d rather see a 70 than an 86, you have options. You aren't stuck with your current heart rate. The heart is a muscle, and like any muscle, it can be trained.
Prioritize Zone 2 Cardio
You don't need to sprint until you puke. In fact, "Zone 2" training—exercise where you can still hold a conversation—is the best way to strengthen the heart's stroke volume. Think brisk walking, light jogging, or easy cycling. Do this for 30 to 45 minutes a few times a week, and you’ll likely see your RHR drop over a few months.
Magnesium and Potassium
Your heart runs on electrolytes. Specifically, magnesium helps the heart muscle relax after it contracts. Many people are deficient in magnesium due to modern diets. Eating more spinach, almonds, and avocados—or talking to a doctor about a supplement—can sometimes have a "calming" effect on a racing heart.
The Power of the Vagus Nerve
Your vagus nerve is the "brake pedal" for your heart. You can stimulate it through deep, diaphragmatic breathing. Try the "box breathing" technique: inhale for four seconds, hold for four, exhale for four, hold for four. Doing this for just five minutes can physically force your heart rate to slow down. It’s a literal hack for your nervous system.
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Alcohol and Caffeine Audit
We all love a morning latte or a glass of wine at dinner, but both are heart rate hikers. Alcohol, in particular, is notorious for raising your RHR during sleep. If you drink two glasses of wine, your heart might stay at 86 or higher all night long, meaning you never truly recover.
When to Actually Call a Doctor
Don't panic over 86. Seriously.
But do pay attention to the "sidekicks." If your heart rate of 86 is accompanied by chest pain, shortness of breath, or feeling like you’re going to faint, that’s not "just stress." That’s a signal to get checked out.
Also, watch the trend. A single reading of 86 means nothing. But if your average RHR has climbed from 70 to 86 over the last six months without any change in your exercise routine, your body is trying to tell you something. Maybe it’s a low-grade infection, maybe it’s burnout, or maybe it’s a change in your cardiovascular health.
Medical experts like those at the Mayo Clinic suggest that while the 100 bpm cutoff is the standard, a "lower" resting heart rate is generally a marker of better heart function and cardiovascular fitness. If you're at 86, you have a great opportunity to start making small shifts.
Practical Steps to Move Forward
Instead of just worrying about whether 86 is good, take these steps to get a clearer picture of your health.
- Check your RHR the right way. Don't check it right after you've walked up the stairs or had a fight with your spouse. Check it first thing in the morning, before you even get out of bed. Lay still for two minutes, then take the measurement. This is your true baseline.
- Track it for a week. Keep a simple log. Note your sleep quality and caffeine intake alongside the number. You’ll likely see a pattern.
- Hydrate aggressively for 48 hours. See if your heart rate reacts. If it drops significantly, you’ve found a primary culprit: chronic dehydration.
- Incorporate "The Big Three": Better sleep, moderate cardio, and stress management.
Ultimately, is 86 beats per minute good? It's fine. It’s safe. It’s normal. But it’s also an invitation. It’s an invitation to look at your lifestyle and see where you can give your heart a little more support. A heart that doesn't have to work as hard is a heart that lasts longer. Take the 86 as a data point, not a diagnosis, and use it to fuel a few better habits.