Your resting heart rate is how fast your heart beats when you are relaxed.
Measuring your resting heart rate, and using a heart rate chart, is one of the simplest and most effective ways to test your health.
Generally, having a lower resting heart reduces your risk of serious diseases and increase your lifespan.
Keep reading to learn how to slow your pulse.
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What Is a Good Resting Heart Rate By Age?
A healthy resting heart rate is about 60 beats per minute, but this number varies slightly with age. The normal range for a resting heart rate is between 60 bpm and 100 bpm. Well conditioned athletes, however, could have a resting heart rate of around 40 bpm.
If having a low resting heart is key for health and longevity, how can you lower your resting heart rate naturally?
Table of Contents
- Resting Heart Rate Chart By Age
- Resting Heart Rate Definition
- How to Measure Resting Heart Rate
- What is a Normal Resting Heart Rate?
- What is A Dangerous Resting Heart Rate?
- What Affects Your Resting Heart Rate?
- Does Your Heart Have a Maximum Number of Beats?
- If you slow your resting heart rate can you slow down aging?
- What is a Healthy Resting Heart Rate? What is optimal?
- How to Lower Resting Heart Rate
- Legs up the wall to reduce RHR
- High-Intensity Interval Training to Lower RHR
Resting Heart Rate Chart By Age
A resting heart rate chart shows the normal range for resting heart rate by age and physical condition. Athletes, those who are physically active, tend to have a lower RHR than those who are less active.
Further, RHR generally increases with age. There are, however, many factors that determine your resting heart rate at any time including the time of day, your activity level, and your stress level.
- Your Resting Heart Rate is how many times your heart beats per minute while you are resting.
- A normal resting heart rate is generally between 60 bpm and 100 bpm.
- Having a high resting heart rate increases the risk of serious diseases and speeds up the aging process.
- You can lower your resting heart rate with exercise, relaxation, and eating beans.
Resting Heart Rate Definition
Your resting heart rate (RHR) is how many times your heart beats in one minute while you are at rest. It is both a gauge of your heart health and a biomarker of aging.
RHR changes as you age and varies from person to person. It is important to know your RHR as it can help you assess your heart health over time. Being aware of changes in your RHR can help you uncover a heart condition early.
How to Measure Resting Heart Rate
To take your pulse, place your index finger and your middle finger on one of your pulse points and count the number of heartbeats for 15 seconds, then multiply by four.
If you’ve just finished exercising or you’re stressed, your RHR will be elevated. Wait until you’re relaxed to test it,
When Should You Check Your Resting Heart Rate?
The best time to check your resting heart rate is when you wake up in the morning before you get out of bed.
Check your RHR at the same time and rested state every day to get an accurate reading.
What Are the Best Places to Check Pulse?
The best places to check your heart rate are (1) your wrist, the side of your neck, the inside of your elbow, and the top of your foot.
You can track your heart rate easily with a Fitbit or a cheaper alternative, like the Lintelek Fitness Tracker ( Click here to check out the current pricing on Amazon).
These products make it easier to track your heart rate consistently and learn which activities raise or lower it the most.
What is a Normal Resting Heart Rate?
A normal resting heart rate for adults is (1) between 60 beats per minute (bpm) and 100 bpm. Consequently, having an RHR below 60 bpm or above 100 bpm could increase your risk of cardiovascular disease and early death.
Studies show that having high RHR increases (2) your risk even after controlling for other factors such as physical fitness, blood pressure, and lipid levels.
For example, a study of about 3,000 men over 16 years found that after accounting for these risk factors that men with an RHR over 90 bpm were three times more likely to die than the men with the lowest RHR.
Further, an increase in RHR over time is associated with increased (3) risk of death from heart disease and all-cause mortality.
Is A Low RHR Always Better?
At the other extreme, one study found that having (4) a low RHR is a risk factor for atrial fibrillation (AF) in athletes.
Having a heart rate below 60 bpm doesn’t mean that you are not healthy. For example, a low RHR could be (1) the result of taking a drug such as a beta blocker. Moreover, athletes generally have lower RHR.
One reason active people have lower RHR is that they have stronger and more efficient hearts that don’t need to work as hard to circulate blood throughout the entire body.
What is A Dangerous Resting Heart Rate?
A resting heart rate can be dangerous if it is too fast, tachycardia, or too slow, bradycardia. Tachycardia is generally over 100 bpm and bradycardia is generally below 60 bpm (for non-athletes). A resting heart rate that is too fast or too slow could be the result of a more serious underlying health problem.
Tachycardia, a resting heart rate that is too fast (5,6), can be caused by health conditions such as congenital heart disease, poor circulation, anemia, hypertension, or injury to the heart, such as a heart attack. It is also associated with a shorter life expectancy (7).
Bradycardia, a slow resting heart rate (8), can be caused by hypotension, congenital heart disease, damage to the heart (from heart disease, heart attack, or aging), chronic inflammation, myocarditis (a heart infection).
If you have a resting heart rate that is too high or too low for an extended period of time, it can cause potentially dangerous health conditions such as heart failure, blood clots, fainting, and sudden cardiac arrest.
if your resting heart rate is consistently above 100 bpm or below 60 bpm (if you are not an athlete), you should see your doctor. Additionally, you should watch for symptoms such as fainting, being short of breath, feeling dizzy or light-headed, and having chest pain or feeling discomfort or fluttering in your chest.
What Affects Resting Heart Rate?
- Temperature: When temperature and humidity rise, your heart needs to pump more blood. Whereby your pulse may increase (1) up to 5 to 10 bpm higher.
- Body position: Your pulse is usually the same when you are resting whether you are sitting or standing. However, it may go up for a couple of minutes after you sit or stand.
- Emotions: Being stressed, excited, or upset can raise your pulse.
- Body Size: If you are obese your RHR could be higher than average as your heart needs to work harder to circulate throughout your body.
- Medications: Drugs that block your adrenaline (beta blockers) can slow (1) your RHR. Conversely, high doses of thyroid medication can raise it.
- Water: Being dehydrated raises your RHR (9).
- Type 2 Diabetes is associated with resting heart rate (10).
Does your heart have a maximum number of beats?
The total number of heartbeats per lifetime is amazingly similar across all mammals. For example, a mouse has (11) a heart rate of 500 to 600 beats per minute but live less than two years. At the other extreme, a Galápagos tortoise has a heart rate of about six beats per minute and has a life expectancy of 177 years.
Do the math and the heart of a mouse beats 100 times faster than that of a turtle. But a turtle lives 100 times longer than the mouse. Humans, however, have about 60 bpm and have about 3 billion heartbeats per lifetime.
Check out the free How many heartbeats in a lifetime calculator
If you slow your resting heart rate can you slow down aging?
Having a lower resting heart rate is associated with having a longer lifespan.
Athletes generally have a lower resting heart rate due to their physical fitness.
One study found that the more physically fit you are, the lower (12) the resting pulse. The same study found that even controlling for physical fitness, people with a higher resting heart rate had a shorter life expectancy compared to those with a lower resting heart rate.
Therefore a high resting heart rate is not just a marker of risk, but a risk factor for premature death. The difference between a risk marker and a risk factor is that if you can control the risk factor, you can control the risk.
Why does having a high resting heart rate shorten lifespan?
If your heart is beating fast 24 hours a day, all that circulatory stress can damage (13) the elastic fibers supporting your arterial walls causing them to become stiff. Your arteries do not have enough time to relax (14) between beats.
What is a Healthy Resting Heart Rate? What is optimal?
An optimal heart rate about one beat per second (15) at rest, or (60 bpm). Consequently, for every 10 beats per minute increase, there is a 10 to 20% increased risk of premature death.
There is strong evidence showing that everyone with a high heart rate is at risk (16), even otherwise healthy individuals. But there are ways that you can bring our resting heart rate naturally.
First, check your resting heart rate before you make any changes using the method in section 2. This reading will be your baseline number to track your progress and test which programs work well for you.
How to Lower Resting Heart Rate
- Exercise raises your heart rate temporarily, but over time your body becomes more efficient and your resting heart rate lowers naturally.
- Reducing Stress through meditation and other stress management techniques like tai chi helps your body reach a deeper relaxed state, thereby lowering resting heart rate.
- Quit/Don’t Start Smoking: Smokers generally have higher resting heart rates, but quitting brings it back to normal (17).
- Maintain a healthy weight: Your heart circulates blood throughout the body, the larger the body, the harder the heart must work. Losing weight reduces your body size and brings down your resting heart rate.
- Diet: A whole food plant based diet lowers resting heart rate naturally, especially beans.
- Stay hydrated: Drinking water generally lowers RHR and activates your parasympathetic nervous system (9).
Exercise and Resting Heart Rate
One study put participants through a 12-week aerobic conditioning program of cycling, Stairmaster, and running on a treadmill. Participants dropped (18) their resting heart rate down from an average of 69 to 66, a 3 point drop. When they stopped the aerobic program, however, their resting heart rate went back to around 69 again.
It appears that you must continue exercising to keep your resting heart rate lower. What else can you do?
Foods That Lower Resting Heart Rate
In one study, participants were given a cup a day of beans, chickpeas, or lentils. Participants lowered (19) their resting heart rate from an average of 74.1 to 70.7, a 3.4 point drop. The change was similar to those in the other study who exercised for 250 hours!
You might consider eating beans regularly to keep our resting heart rate in a healthy range.
Legs up the wall to reduce Resting Heart Rate
The legs up the wall pose (Viparita Karani) is a therapeutic yoga pose that helps your body and mind relax. For this pose, find a comfortable spot near a wall. For example, you can use your bed if it is against the wall.
Next, move your hips as close to the wall as you can, then slide your feet up the wall until your legs are parallel with the wall. It doesn’t need to be perfect. Even having your legs above your heart works if you are relaxed.
For this pose, get in a relaxed position and focus on your breathing. Breath in deeply and slowly through your nose and exhale slowly through your nose. Try to stay in this pose for 5 minutes.
This pose improves circulation as gravity helps blood flow from your legs back to your heart. Thereby, your heart does not need to work as hard, and your heart rate lowers.
Combine this pose with deep breathing, and you will feel more relaxed and slow down the aging process.
How to Lower Your Heart Rate With Exercise: HIIT
High-Intensity Interval Training (HIIT) is a training method where you give 100% effort in a quick, intense burst of exercise, followed by a short resting period. HIIT increases your maximum heart rate thereby increasing your HRV.
HIIT is as simple as doing one exercise, like sprinting, as fast as you can safely go for 30 seconds, then resting for 90 seconds.
Warm up first and start with one rep.
Rest for several days in between HIIT days. Build up slowly to a workout of several reps that only takes about 15 minutes. Then try adding new exercises.
For the best results, don’t use an arbitrary time. Instead, push yourself to your max. And then rest and recover until you are ready to give 100% again. For instance, give 100% effort for 15 seconds and rest for five minutes.
Learn more about the health benefits of HIIT and how to do it the right way in this short video.
How Long Does it Take to Lower Resting Heart Rate?
It takes time to significantly lower your resting heart rate naturally, at least several weeks. In the studies mentioned in this article, participants were able to lower their resting heart rate with diet and exercise in 12 weeks.
A low resting heart rate means that your circulatory system is efficient. Diet and exercise will make your body more efficient by asking for more work from it.
Your body; however, needs time to adapt to the changes you make. These changes include enlarging your heart, increasing red blood cells, building more capillaries, and increasing mitochondria in your muscles.
Alternatively, you can lower your resting heart rate at any moment by slowing your breathing or with meditation. Practice breathing in deeply and slowly and your resting heart rate will slow faster in response to stress or after exercise.
- Your resting heart rate appears to determine how long you live. And the things you do to lower your resting heart rate are good for your overall health.
- There is at least one risk factor of having a very low RHR, but there seems to be a higher risk of overall disease at higher levels.
- Many factors affect your heart rate. Stress, physical or emotional, seems to be the most important factor. Exercise allows your body to adapt to stressful situations better. Additionally, it will enable your body to reach a deeper relaxed state as your heart muscle becomes stronger and your circulation becomes more efficient.
- How do you compare with your age group? I am in the athlete range, but I exercise regularly
- If you are going to exercise, build up slowly so your body can adapt.
- I find the simplest exercises are the most effective. They are the ones you can do at home every day without going to the gym.
- High-intensity interval training (HIIT) is one of the quickest and most effective workouts for resting heart rate, HRV, muscle building, and weight loss. Why not give it a try?
- You have a maximum number of lifetime heartbeats, use them well.
Keep Your Doctor Informed of Your Resting Heart Rate
This article is not meant to diagnose or treat you. It is intended to help you understand one aspect of your health, your resting heart rate. This article is based on scientific research, but science is continually changing. Therefore, this information is subject to change.
Everyone is different and has unique circumstances. Consult with your doctor about any changes in your health, diet, and exercise.
Read my full medical disclosure here.
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