What Is a Normal Resting Heart Rate?

It’s common for your heart rate to fluctuate throughout the day. If you've just worked out, are stressed at work or have been running after your kids all afternoon, you may find your heart beating faster than normal. And when you’re asleep, your heart rate can slow as much as 30% below daytime levels.

So what is a normal resting heart rate, and what does resting heart rate mean?

According to the American Heart Association, a normal resting heart rate — when you’re not doing anything strenuous — for an adult should be between 60 and 100 bpm (beats per minute).

However, your age, fitness level and overall health can all influence your resting heart rate.

What Resting Heart Rate Can Reveal About Your Heart

An abnormally high resting heart rate of more than 100 bpm, known as tachycardia, makes the heart work harder to pump oxygen-rich blood through the body, which means it needs more heartbeats to get the job done.

A low resting heart rate between 40 and 60 bpm is called bradycardia and is considered normal while sleeping. Additionally, people who are consistently physically active and have good overall health, like athletes, may have a naturally lower resting heart rate. Bradycardia is a concern, however, when it’s accompanied by symptoms like chest pain or severe fatigue.

Factors That Affect Resting Heart Rate

There are many factors that can influence your resting heart rate throughout the day. However, if your resting heart rate is abnormally low or high and you're not sure why, it can be a sign of an underlying medical issue, especially if accompanied by:

• Breathing difficulties
• Chest pain
• Dizziness
• Fainting
• Feeling weak
• Lightheadedness
• Tiredness

Additionally, some health conditions and medications can also cause a lower resting heart rate, such as:

• Dehydration or electrolyte imbalance
• Eating disorders
• Heart attack damage
• Heart disease
• Hypothyroidism
• Lyme disease
• Medications like beta-blockers and calcium channel blockers
• Myocarditis (inflammation of the heart muscle)
• Obstructive sleep apnea

There are also several reasons as to why a person's resting heart rate may be higher than normal, such as:

• Anemia
• Arrhythmia (abnormal heart rhythm)
• Certain medications, such as stimulants, antidepressants and over-the-counter cold and allergy medications
• Chronic stress
• Dehydration or electrolyte imbalance
• Fever
• Heart diseases such as coronary artery disease or heart failure
• High daily caffeine consumption
• Hypertension (high blood pressure)
• Hyperthyroidism
• Infection
• Obesity
• Sleep issues like sleep apnea
• Smoking
• Pregnancy

The important thing to remember is that while it's not uncommon for your resting heart rate to fluctuate throughout the day, it is uncommon for it to stay too low or too high regularly. If that happens, it may be a sign of an underlying medical condition. Your primary care provider can run some initial tests and help you determine your next steps to protect your health and find peace of mind.

How to Measure Your Resting Heart Rate Accurately

As you learn more about your resting heart rate, it’s important to know how to measure it correctly and as accurately as possible:

• Timing is everything: To get your most accurate normal resting heart rate, always check it as soon as you wake up in the morning, before exercising or drinking any caffeine. Try to also check it at the same time every day for the most consistent measurements over time.
• Get into position: Sitting or lying down are the best positions for checking your resting heart rate, as your body is most relaxed.
• Pick your technique: If you want to measure your resting heart rate manually, use your index and middle fingers, either pressing lightly on your wrist or the side of your neck. Count the number of times your heart beats for 30 seconds, then multiply by 2 to get your heart rate. You can also use a pulse oximeter or a wearable with heart rate technology, such as a smart watch.

Try to avoid these commonly made mistakes when measuring your resting heart rate:

• Accidentally using the thumb to manually measure your heart rate, instead of your index and middle fingers.
• Not keeping in mind factors that might influence your heart rate on a daily basis, such as being sick or dealing with stress.
• Taking a heart rate measurement after drinking coffee or just finishing an intense exercise session.
• Taking your daily measurement at different times every day.
• Walking around and talking while trying to get a reading.
• Wearing a wearable (like a smart watch or heart rate monitor) that's too tight or loose.

By keeping these tips in mind, you’ll be better equipped to get consistent, accurate readings that help you understand your heart health over time.

Wholeheartedly Supporting Your Health

If you or a loved one is experiencing any issues with your heart rate, we’re here to help. Just as your heart helps keep your entire body on track, our team is here to provide you with whole-person care whenever you need us. Find a primary care provider near you today.