So, you’ve been sitting on the couch, maybe feeling a bit bored, and you decide to check your pulse. You count the thumps for a full minute—or maybe you did the 15-second shortcut and multiplied by four—and you landed right on 70. Now you're wondering if that’s actually good. Is it? Honestly, the short answer is yes. It's totally fine. In fact, for a huge chunk of the population, it’s basically perfect.
Most people grow up hearing that 60 to 100 beats per minute is the "normal" range. That’s what the American Heart Association has been saying for decades. But "normal" is a wide net. A resting heart beat 70 sits comfortably in the lower-middle of that range, which is usually a sign that your heart isn't working overtime just to keep you alive while you’re scrolling through your phone.
But there is a bit of a catch.
Lately, some cardiologists are starting to think that 100 is way too high for a "normal" ceiling. Research, including some pretty famous stuff like the Copenhagen City Heart Study, suggests that as your resting heart rate creeps up toward the 80s and 90s, your long-term health risks might start to climb too. That makes 70 look even better. It’s that Goldilocks zone—not so slow that you’re dizzy, but not so fast that your heart is wearing itself out like a car engine constantly redlining at a stoplight.
Why 70 is the "Invisible Standard" for Health
When doctors look at a resting heart beat 70, they aren't just looking at a number. They're looking at your stroke volume. That’s a fancy way of saying how much blood your heart pumps out with every single squeeze. If your heart is strong and efficient, it doesn't need to beat 90 times a minute. It can move the same amount of oxygenated blood in 70 beats. It’s about efficiency.
Think of it like this. Your heart is a muscle. Like any other muscle, if it's well-conditioned, it does its job with less effort. An elite marathon runner might have a resting heart rate in the 40s. That’s because their heart is a literal beast of a pump. One squeeze does the work of two "average" squeezes. You probably aren't an Olympic athlete—and that’s okay. For a regular person who hits the gym a few times a week or just goes for brisk walks, 70 is a fantastic baseline.
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What actually changes your heart rate?
It’s never just one thing. Your heart rate is basically a real-time feedback loop for everything happening in your body. If you had a double espresso twenty minutes ago, your resting heart beat 70 might actually be a 78. If you didn't sleep well because your neighbor's dog was barking, your nervous system stays in a "fight or flight" mode, which nudges the number up.
Then there’s the "White Coat Effect." This is a real thing. People go to the doctor, get a bit nervous, and suddenly their heart rate is 85. Then they go home, sit in their favorite chair, and it drops back to 70. This is why checking it yourself when you’re truly relaxed—first thing in the morning is best—gives you the most honest data.
- Age matters: As we get older, our maximum heart rate drops, but resting rates stay somewhat stable unless we get more sedentary.
- Temperature: If it's 95 degrees out and humid, your heart has to work harder to cool you down.
- Dehydration: When you're low on water, your blood volume actually drops. To make up for it, your heart has to beat faster to keep your blood pressure stable.
The 70 BPM vs. Longevity Debate
There was a massive study published in the journal Open Heart that followed men for over two decades. They found that those with a resting heart rate of 75 or higher were actually at a significantly higher risk of cardiovascular disease compared to those at 55 or 60. Now, don't panic. 70 is still below that 75 threshold. But it highlights why staying in the 60-70 range is generally viewed more favorably by modern longevity experts than staying in the 80-90 range.
The nuance here is that heart rate is a "trailing indicator." It tells you what’s already happened with your fitness and stress levels. You can’t just "force" your heart to beat slower through sheer will. You have to change the environment it lives in.
Is 70 always good? Not necessarily.
Context is everything. If you used to have a resting heart rate of 55 because you were a college athlete, and now you’re at a resting heart beat 70, it might be a sign that your cardiovascular fitness has slipped. It’s not "bad," but it’s a change. Conversely, if you were a pack-a-day smoker with a heart rate of 90 and you quit, started walking, and dropped to 70? That’s a massive victory.
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You also have to look at medications. Beta-blockers, which people take for blood pressure or anxiety, will artificially lower your heart rate. On the flip side, some asthma inhalers or ADHD medications can kick it up. If your 70 is "medicated," that’s a different story than a "natural" 70.
Breaking down the "Athlete Heart" myth
We often worship the low heart rate. We hear about cyclists with resting pulses of 38 and think that lower is always better. But for the average person, a pulse that low (bradycardia) can actually be dangerous. If your heart beats too slowly and you aren't a high-level athlete, you might not be getting enough blood to your brain. You’ll feel dizzy, tired, and just... out of it.
70 is a "safe" number. It’s high enough to ensure your brain is getting plenty of oxygen, but low enough to show that you aren't under massive physiological stress. It’s the sweet spot of being "ready for action" without being "on edge."
How to accurately track your resting heart beat 70
Stop using your thumb. Seriously. Your thumb has its own pulse, and it’ll mess up your count. Use your index and middle fingers on your wrist (radial pulse) or the side of your neck (carotid pulse).
Don't check it right after you’ve walked up the stairs.
Don't check it while you're arguing with someone on the internet.
Don't check it if you really have to pee.
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All of these things trigger your sympathetic nervous system. To get a true resting heart beat 70 reading, you need to be still for at least five to ten minutes. No phone. No TV. Just breathing. If you use a smartwatch, look at the "Sleeping HR" or "Resting HR" trends rather than a single moment in time. The trend is always more important than the individual data point.
Actionable Steps to Maintain or Improve Your Heart Rate
If you're at 70 and want to keep it there—or maybe nudge it down into the high 60s—there are a few levers you can pull. None of them are "hacks." They’re just basic biology.
Focus on Zone 2 cardio. This is the magic pill. Zone 2 is a level of exercise where you’re moving but can still hold a conversation. Think a very brisk walk or a light jog. Doing this for 150 minutes a week strengthens the heart muscle and increases mitochondrial efficiency. It’s the most sustainable way to lower a resting heart rate over time.
Watch your mineral balance.
Potassium and magnesium are electrolytes that literally control the electrical signals in your heart. If you're chronically low on magnesium (which many people are), your heart can become "irritable," leading to palpitations or a slightly higher resting rate. Spinach, almonds, and avocados aren't just "health food"—they’re fuel for your heart’s electrical system.
Manage the "Invisible Stress."
Chronic stress keeps your cortisol high. High cortisol keeps your heart rate high. Even if you feel "fine," your body might be in a state of high alert. Techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can physically force your nervous system to switch from "fight or flight" to "rest and digest," often dropping your heart rate by several beats in just a few minutes.
Prioritize Sleep Hygiene.
Your heart rate should drop significantly while you sleep. If it doesn't, it means your body isn't recovering. Avoid alcohol before bed; even one or two drinks can spike your resting heart rate by 10-15% for the entire night because your heart has to work harder to process the toxins.
A resting heart beat 70 is a solid, healthy benchmark for the vast majority of people. It indicates a heart that is functional, relatively efficient, and not under immediate duress. While it’s always worth watching the trends and staying active, seeing 70 on your watch or under your fingers is generally a sign that you're doing just fine. Keep an eye on how you feel alongside the number. If you have a 70 bpm pulse but feel breathless or chest pain, the number doesn't matter—see a professional. Otherwise, take it as a sign of a steady, reliable engine.