Why Resting Heart Rate Matters


Jun 2, 2025

 by Stephen Conca
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What Is a Normal Resting Heart Rate?

Group Average RHR (beats per minute)
Adults 60–100 bpm
Well-trained adults  40–60 bpm

🧠 What Your Resting Heart Rate Can Tell You

 

✅ Lower RHR (Below 60 bpm)

  • Positive Sign (if you're healthy): Often indicates good cardiovascular fitness.

  • Your heart is efficient and doesn’t need to work as hard to pump blood.

  • Elite athletes often have RHRs as low as 40 bpm.

  • Potential concern (if untrained): Could be bradycardia, especially if accompanied by fatigue, dizziness, or fainting.

 

⚠️ Higher RHR (Above 80–100 bpm)

  • Could indicate:

    • Poor cardiovascular fitness

    • High stress or anxiety

    • Dehydration

    • Overtraining or lack of sleep

    • Illness or infection

    • Thyroid issues or other medical conditions

 

📈 Sudden Increase in RHR

  • If your RHR spikes above your normal range consistently, it may signal:

    • Illness or infection

    • Overtraining

    • Elevated stress

    • Lack of recovery

🩺 Why It Matters for Your Health

  • A lower RHR is associated with a lower risk of heart disease, stroke, and all-cause mortality.

  • A higher RHR (especially above 90 bpm at rest) has been linked to increased cardiovascular and mortality risk.

💡 Tips to Lower Resting Heart Rate Naturally

  1. Regular aerobic exercise (Hiking, running, cycling, gym fitness) - Walking if you are just starting

  2. Good sleep hygiene

  3. Stress reduction (meditation, breathing exercises)

  4. Staying hydrated

  5. Avoiding tobacco, excess caffeine, and alcohol

  6. A balanced diet rich in whole foods

If you're tracking your RHR regularly (e.g., with a smartwatch), it’s a great tool to spot trends in your health and recovery.