You’re sitting on the couch, maybe scrolling through your phone or watching a show, and you feel that familiar thud in your chest. You check your smartwatch. It says your heart rate 90 per minute.
Is that bad?
Technically, no. But honestly, it’s complicated. If you ask a standard GP, they’ll tell you the "normal" resting heart rate for an adult is anywhere between 60 and 100 beats per minute (BPM). By that logic, 90 is perfectly fine. It’s inside the lines. You pass the test.
But here’s the thing. Many cardiologists are starting to look at that 60-100 range as a bit outdated. It’s a wide net. If your heart is beating 90 times every single minute while you’re just chilling out, it might be working harder than it needs to. It’s like an engine idling at high RPMs while parked in the driveway.
Why a heart rate 90 per minute isn't just one number
Context is everything. Your heart isn't a metronome. It reacts to everything from the double espresso you drank three hours ago to that stressful email from your boss that you haven't replied to yet.
If you just walked up a flight of stairs and sat down, a heart rate 90 per minute is actually great. It means your heart is recovering quickly. However, if you've been lying in bed for an hour and you're still clocking 90 BPM, we need to talk about why.
According to research like the Copenhagen City Heart Study, people with resting heart rates on the higher end of the "normal" spectrum—specifically those hovering between 80 and 100—often face different long-term health trajectories than those in the 60s or 70s. It’s not an emergency. You don't need to rush to the ER. But it’s a data point.
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Think about your fitness level. Athletes often have resting pulses in the 40s or 50s because their heart muscle is so efficient it can move a massive amount of blood with a single squeeze. If you aren't an athlete, 90 might just be your baseline. But it could also be a sign of "deconditioning." Basically, your heart is out of shape.
The hidden culprits behind a 90 BPM pulse
Sometimes, the reason your heart is racing isn't about your heart at all. It’s about your blood. Or your lungs. Or your thyroid.
Take anemia, for example. If you don't have enough red blood cells to carry oxygen, your heart has to pump faster to get the same amount of "fuel" to your brain and muscles. It's overcompensating.
Then there's the thyroid gland. If it's overactive (hyperthyroidism), it acts like a gas pedal for your entire metabolism. Your temperature goes up, you might feel jittery, and your heart rate climbs.
- Dehydration is a huge one. When you’re low on fluids, your blood volume drops. Thinner, lower-volume blood means the heart has to beat more frequently to maintain blood pressure.
- Low Magnesium or Potassium. These electrolytes govern the electrical signals in your heart. If they're off, the rhythm gets weird or fast.
- Stress and Cortisol. You might feel "calm," but if your nervous system is stuck in "fight or flight," your heart stays at 90 BPM.
Dr. Martha Gulati, a prominent cardiologist at Cedars-Sinai, has often noted that women, in particular, tend to have slightly higher resting heart rates than men. Hormonal fluctuations during the menstrual cycle or perimenopause can send a pulse from 72 to 90 seemingly overnight. It's annoying, but often just physiological noise.
Is 90 BPM the new 100?
Medical guidelines are shifting. Some experts argue that the upper limit of "normal" should actually be 80 or 85.
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A study published in JAMA Network Open tracked thousands of middle-aged men and found that those whose resting heart rate increased over a decade had a higher risk of developing heart disease later. It wasn't about the specific number, but the trend.
If you used to be a 70 BPM person and now you’re a heart rate 90 per minute person, that's a signal. Something changed. Maybe you’re sleeping less. Maybe you’re drinking more alcohol—which, by the way, is a massive heart rate spike trigger that lasts for hours after your last sip.
When should you actually worry?
Usually, a 90 BPM reading is just a nudge to look at your lifestyle. But there are "Red Flags."
If that 90 BPM comes with chest pain, shortness of breath, or feeling like you’re going to faint, stop reading this and call a doctor. That could be an arrhythmia like Atrial Fibrillation (AFib) or even a pulmonary embolism.
But if you just feel a bit "thumpy"? It’s likely fine.
One thing people get wrong is the "anxiety loop." You feel your heart beat. You check your watch. You see 90. You get worried. Your body releases adrenaline because you're worried. Your heart rate goes to 95. Now you're really worried. See the pattern? It’s a self-fulfilling prophecy.
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Real-world ways to lower a high-normal heart rate
You aren't stuck at 90. The heart is a muscle, and you can train it to slow down.
First, look at your sleep. Sleep deprivation is a direct ticket to a high resting heart rate. When you don't sleep, your sympathetic nervous system stays "on." Aim for seven hours, and watch that 90 drop to 80 within a week.
Second, check your stimulants. It’s not just coffee. It’s pre-workout supplements, diet pills, and even some decongestants. Pseudoephedrine is notorious for kicking the heart rate up. If you're taking Sudafed for a cold and your pulse is 90, that’s exactly why.
Third, embrace "Zone 2" cardio. This is the sweet spot. It’s exercise where you can still hold a conversation but you’re definitely moving. Walking briskly, light cycling, or swimming. Doing this for 30 minutes a few times a week strengthens the heart’s stroke volume. More blood per beat equals fewer beats per minute.
Practical Steps to Take Right Now
Don't panic about a single reading. Instead, do this:
- The 5-Minute Test. Sit in a chair with your back supported. No phone. No talking. No crossing your legs. Wait five minutes. Then take your pulse manually at your wrist for 60 seconds. Smartwatches are great, but they can be wrong if the strap is loose or your skin is sweaty.
- Hydrate immediately. Drink 16 ounces of water and check again in an hour. Dehydration is the "invisible" cause of 90 BPM pulses in about half the cases doctors see.
- Log the triggers. Keep a note on your phone. Did you just eat a huge, salty meal? Did you have a cigarette? Are you scrolling through stressful news?
- Magnesium check. Talk to a professional about a magnesium glycinate supplement. Most people are deficient, and magnesium is the "off switch" for a racing heart.
- Get a basic blood panel. Ask for a ferritin (iron) test and a TSH (thyroid) test. If those are normal, and your heart is 90 BPM, you likely just need more cardio and less stress.
The bottom line is that heart rate 90 per minute is a yellow light. It’s not a red light telling you to stop everything, but it’s not a green light to ignore your cardiovascular health either. It’s an invitation to pay a little more attention to how you’re treating your body.