You’re sitting on the couch, maybe scrolling through your phone, and your smartwatch buzzes. It tells you your heart is beating at 58 beats per minute (bpm). Or maybe it’s 84. Suddenly, you’re spiraling. You start wondering, what should your resting heart rate be, and why does your best friend’s Apple Watch always show a lower number? Honestly, we’ve become a bit obsessed with these metrics, but the raw data doesn’t always tell the whole story.
Your heart is essentially a pump. It’s a muscle that never gets a day off. The "resting" part of the equation is the baseline—the minimum amount of blood your body needs to keep the lights on while you aren't moving.
The Standard Range vs. Reality
If you open any medical textbook, you'll see the same number: 60 to 100 bpm. That’s the "normal" range for adults according to the American Heart Association (AHA). But here’s the thing. Normal is a massive spectrum.
A resting heart rate of 62 is normal. A resting heart rate of 98 is also, technically, normal. However, there is a mountain of evidence suggesting that being at the higher end of that "normal" range might not be ideal for long-term longevity. Dr. Valentín Fuster, a renowned cardiologist at Mount Sinai, has often discussed how a consistently high resting heart rate can be a predictor of cardiovascular issues down the road.
Why? Because a heart that has to beat 95 times a minute just to keep you alive while you're watching Netflix is working much harder than a heart that does the same job in 55 beats. It’s like an engine idling at high RPMs. It wears out faster.
When Lower is Actually Better
Athletes are the outliers here. If you’re a marathon runner or a pro cyclist, don't be shocked if your heart rate dips into the 40s or even the 30s. Miguel Induráin, the legendary five-time Tour de France winner, famously had a resting heart rate of 28 bpm.
For the average person, a lower rate usually signals better cardiovascular efficiency. Your heart muscle is strong. It pumps more blood with every single squeeze (this is called stroke volume). Because it’s so efficient, it doesn’t need to beat as often.
But—and this is a big but—a low heart rate (bradycardia) isn't always a badge of fitness. If your heart rate is 45 and you feel dizzy, short of breath, or like you're about to faint, that’s not "fitness." That’s a potential electrical issue in the heart or perhaps a side effect of medication like beta-blockers. Context matters more than the number itself.
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The Weird Things That Spike Your Numbers
You can’t just look at one reading and decide you’re healthy or sick. Your heart is incredibly reactive. It’s basically a giant antenna for your nervous system.
Take dehydration. When you're low on fluids, your blood volume drops. To keep your blood pressure stable, your heart has to pump faster. You might see your resting rate jump by 10 or 15 bpm just because you haven't had enough water.
Then there’s "The Hangover Effect." Alcohol is a toxin. It wreaks havoc on your autonomic nervous system. If you had three glasses of wine last night, your resting heart rate will likely be elevated for the next 24 hours. Your heart is working overtime to deal with the metabolic stress.
Stress and anxiety are the obvious ones. If you’re worried about a deadline, your body is in a low-level "fight or flight" mode. Your adrenals are pumping out cortisol. Your heart responds. Even your sleep quality—or lack thereof—shows up in your morning heart rate data.
How to Actually Measure It Properly
Don't trust a single reading taken after you’ve just walked up the stairs or finished a coffee. Caffeine is a stimulant; it’ll skew the results every time.
The best time to check is the second you wake up. Before you get out of bed. Before you check your email.
- Lie flat on your back.
- Breathe naturally.
- Use a pulse oximeter or the manual method (two fingers on the radial artery in your wrist).
- Count for a full 60 seconds.
Smartwatches are pretty good these days, but they can be finicky. If the band is loose, the optical sensor might get "light leakage" and give you a wonky reading. If you're seeing numbers that seem crazy, double-check manually.
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What Should Your Resting Heart Rate Be Based on Age?
Age changes the heart. It’s inevitable. As we get older, the heart muscle and the pacemaking cells in the sinus node undergo structural changes.
- Children (6-15): Their hearts beat faster, often between 70 and 100 bpm.
- Adults (18+): The 60-100 range applies, though many experts prefer to see it under 80.
- Seniors: The range stays similar, but the heart’s ability to reach its maximum rate decreases.
Interesting side note: Women tend to have slightly higher resting heart rates than men. This is largely due to the fact that women generally have smaller hearts, which need to beat a bit faster to move the same relative volume of blood.
When to Actually Worry
Is a high resting heart rate a death sentence? No. But it is a data point.
Tachycardia is the medical term for a resting rate over 100 bpm. If you’re consistently sitting at 105 or 110 while resting, you need to see a doctor. It could be thyroid issues (hyperthyroidism), anemia, or even an underlying arrhythmia like Atrial Fibrillation (AFib).
If you notice your resting heart rate has trended upward over several months, it’s a signal. Maybe you’re overtraining. Maybe your stress is reaching a breaking point. Maybe you’re coming down with a viral infection. Often, a rising resting heart rate is the very first sign that you're getting sick, even before you feel a scratchy throat.
Actionable Steps to Improve Your Numbers
You aren't stuck with the heart rate you have today. You can train your heart just like you train your biceps.
Prioritize Zone 2 Cardio
This is the "sweet spot" for heart health. This is exercise where you can still hold a conversation but you're definitely working. Think brisk walking, light jogging, or easy cycling. Doing this for 150 minutes a week strengthens the heart’s chambers, allowing them to fill with more blood and pump more efficiently.
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Manage Your Vagus Nerve
The vagus nerve is the "brake pedal" for your heart. You can stimulate it through deep diaphragmatic breathing. Try the "box breathing" technique: inhale for 4, hold for 4, exhale for 4, hold for 4. You’ll often see your heart rate drop almost instantly.
Watch the Stimulants
If you’re drinking six cups of coffee a day and wondering why your heart is racing, the answer is in your mug. Try cutting back or stopping caffeine intake after noon.
Magnesium and Potassium
These electrolytes are crucial for the electrical signaling in your heart. A deficiency in magnesium can lead to palpitations and a higher resting rate. Focus on leafy greens, nuts, and seeds, or talk to a professional about supplementation if your diet is lacking.
Sleep Hygiene
Your heart rate should reach its absolute lowest point during deep sleep. If you're only sleeping five hours, your heart never gets that full recovery period. Aim for 7-9 hours.
The bottom line is that what should your resting heart rate be depends entirely on your unique physiology, your fitness level, and your current lifestyle. Don't compare your 72 bpm to an Olympian's 40. Compare your 72 bpm to what it was last month. If you're trending down, you're heading in the right direction.
Pay attention to trends rather than daily fluctuations. If the numbers stay high despite your best efforts to rest, or if you feel any chest pain or palpitations, skip the Google search and go see a cardiologist. They can run an EKG and give you real answers that an algorithm simply can't.
Next Steps for Your Health
Start tracking your resting heart rate every morning for the next seven days. Write it down in a notebook or a notes app. Calculate the average at the end of the week. This average is your true baseline. If it’s consistently above 80, consider adding twenty minutes of walking to your daily routine and cutting out late-night snacks to see how your body responds over the next month.