You’re sitting on the couch, maybe scrolling through your phone or just zoning out, and you feel that familiar thud in your chest. You check your Apple Watch or press two fingers against your wrist, counting the beats against the ticking clock. The number hits 90.
Is resting heart rate of 90 bad? Honestly, the answer isn’t a simple yes or no, though I know that’s exactly what you want to hear.
In the medical world, doctors generally define a "normal" resting heart rate (RHR) as anything between 60 and 100 beats per minute (bpm). By that definition, 90 bpm is perfectly fine. It’s "within range." But if you talk to a cardiologist or look at long-term longevity data, a different picture starts to emerge. A heart that beats 90 times every single minute while you’re doing absolutely nothing is working significantly harder than a heart beating at 60 or 70 bpm. Over a lifetime, those extra beats add up.
The Gray Area of a 90 BPM Pulse
Most people think of health as a binary—you’re either sick or you’re well. Heart rate doesn't work like that. If your heart rate is 90, you aren't in immediate danger of a cardiac event (usually), but you are sitting at the high end of the spectrum.
Think of it like a car engine. If you're idling at a stoplight and your RPMs are unusually high, the car isn't "broken," but it is burning more fuel and wearing out the parts faster than an engine idling at a lower, smoother rate.
The American Heart Association still sticks to that 60-100 bpm window, but many experts, including those involved in the landmark Framingham Heart Study, have noted that individuals at the higher end of "normal" often face different long-term health outcomes than those at the lower end. Specifically, a consistent resting heart rate above 80 bpm has been linked in various longitudinal studies to an increased risk of cardiovascular issues down the road.
But context is everything.
Are you stressed? Did you just have a double espresso? Are you fighting off a cold you don't even know you have yet? All of these things can push a 75 bpm heart up to 90 bpm in a heartbeat—literally.
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Why Your Heart Might Be Racing at Rest
If you’re consistently seeing 90 bpm, your body is responding to something. The heart is a reactive organ; it doesn't just decide to speed up for fun. It’s taking orders from your nervous system.
One of the biggest culprits is anxiety. We live in a world that keeps our sympathetic nervous system—the "fight or flight" side of the house—in a state of constant, low-level hum. When you're anxious, your adrenal glands pump out cortisol and adrenaline. These hormones tell your heart to prep for a threat. If that threat is just an overflowing inbox, your heart still beats at 90 bpm as if you're about to sprint away from a predator.
Then there’s the physical stuff.
Dehydration is a massive, underrated factor. When you’re low on fluids, your total blood volume drops. To keep your blood pressure stable and ensure your brain gets enough oxygen, your heart has to pump faster to move what little fluid you have left. If you haven't had a glass of water in four hours and your heart is at 90, go drink sixteen ounces and check again in thirty minutes. You might be surprised.
Other common triggers include:
- Poor Sleep: A single night of tossed-and-turned sleep can spike your RHR the next day.
- Caffeine and Nicotine: These are stimulants, plain and simple.
- Anemia: If your blood is low on iron, it can’t carry oxygen efficiently. The heart compensates by speeding up.
- Thyroid Issues: An overactive thyroid (hyperthyroidism) acts like a gas pedal for your entire metabolism.
When 90 BPM Becomes a Problem
We need to talk about tachycardia.
Technically, tachycardia starts at 100 bpm. So at 90, you're a "high normal." However, if your heart rate is 90 and you also feel dizzy, short of breath, or like your heart is skipping beats, that’s when the "is resting heart rate of 90 bad" question shifts from curiosity to a medical necessity.
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Dr. Sharonne Hayes, a cardiologist at the Mayo Clinic, often points out that "normal" is relative to the individual. If your heart rate has always been 60 and suddenly it’s 90, that 30-beat jump is a massive red flag, even if 90 is technically "within range." Your "normal" has shifted, and your doctor needs to know why.
The Role of Fitness
Let's be blunt: physical conditioning plays a huge role here.
Athletes often have resting heart rates in the 40s or 50s. Why? Because their heart muscle is so strong and efficient that it can move a massive amount of blood with a single squeeze. If your RHR is 90, it might just mean your heart isn't as conditioned as it could be. It’s "weak" in the sense that it has to work overtime to do the basic job of keeping you alive while you sit in a chair.
This isn't an insult; it's physiology. The good news is that the heart is a muscle that can be trained.
What Research Says About the "High Normal" Range
A study published in the journal Open Heart tracked men for over two decades and found that those with a resting heart rate of 75 bpm or higher were at a significantly higher risk of all-cause mortality compared to those with lower rates.
Another study in the Journal of the American Medical Association (JAMA) suggested that for every 10-beat increase in resting heart rate, the risk of dying from a cardiac event increases by about 10% to 20%.
When you look at it that way, 90 bpm starts to look less like a "safe normal" and more like a "warning light." It’s not an emergency today. It’s not a heart attack in progress. But it is a data point that suggests your cardiovascular system is under more strain than is ideal.
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Breaking the Cycle: How to Lower It
You aren't stuck with a 90 bpm pulse forever. Because the heart responds to your lifestyle, you can talk it down from the ledge.
Magnesium and Potassium.
These electrolytes are the "brakes" for your heart. Many people are chronically low in magnesium, which can lead to a "twitchy," fast heart. Eating more leafy greens, nuts, or taking a high-quality glycinate supplement (after checking with your doc) can sometimes drop a resting heart rate by 5-10 beats over a few weeks.
The Power of Zone 2 Cardio.
You don't need to run marathons. In fact, sprinting might be too much stress initially. "Zone 2" exercise—think a brisk walk where you can still hold a conversation but you're huffing a little—is the magic pill for lowering RHR. It strengthens the heart's chambers and increases stroke volume.
Vagus Nerve Stimulation.
Your vagus nerve is the command center for the "rest and digest" system. Deep, diaphragmatic breathing—specifically where the exhale is longer than the inhale—literally forces your heart rate to slow down. Try the 4-7-8 technique: inhale for 4, hold for 7, exhale for 8. Do it for five minutes. Check your pulse again. It won't be 90 anymore.
Real Talk: When to See a Doctor
Stop Googling and call a professional if your 90 bpm is accompanied by:
- Chest pain or pressure. Even if it’s mild.
- Fainting spells. If you feel like you’re going to pass out when you stand up.
- Sudden changes. If you were 65 bpm last month and you're 90 bpm today without a clear reason (like a new medication).
- Palpitations. If it feels like a fish is flopping in your chest.
Doctors will likely run an EKG (electrocardiogram) to make sure your heart's electrical rhythm is steady. They might check your blood for anemia or thyroid imbalances. Most of the time, the fix is lifestyle-related, but you want to rule out the "scary stuff" first.
Actionable Steps for Today
If you’re worried because you just saw a 90 on your watch, do these three things right now:
- Hydrate Immediately: Drink a large glass of water with a pinch of sea salt or an electrolyte powder. Dehydration is the most common "hidden" cause of a high pulse.
- The 10-Minute Sit: Sit in a chair, feet flat on the floor, no phone, no TV. Just breathe. Often, our "resting" heart rate isn't actually resting because we are mentally stimulated. Re-test after 10 minutes of true silence.
- Audit Your Stimulants: Look at how much nicotine, caffeine, or even ADHD medication you’ve had today. These can easily keep you at a baseline of 90.
A resting heart rate of 90 isn't "bad" in the sense that you’re broken. It’s a signal. It’s your body’s way of saying it’s working a little harder than it wants to. Whether that’s due to stress, lack of fitness, or a gallon of coffee, you have the power to bring that number down. Listen to the thud. It's giving you a roadmap to better health if you’re willing to follow it.
Immediate Next Steps:
Start tracking your heart rate at the same time every morning, immediately after waking up but before getting out of bed. This is your "true" resting heart rate, unaffected by the day's stress. Keep a log for seven days. If the average remains at 90 or above, schedule a routine physical to check your iron levels and thyroid function. In the meantime, prioritize seven hours of sleep and increase your daily water intake by 24 ounces to see if the number budges naturally.