Normal Resting Heart Rate for Adults
A normal resting heart rate for most adults ranges between 60 to 100 beats per minute (bpm).
In general, a lower resting heart rate often indicates better cardiovascular health.
Younger adults (18-25 years) typically have lower resting heart rates, averaging between 60-80 bpm, as their cardiovascular system is generally more efficient.
Middle-aged adults (31-55 years) see a slight uptick in average RHR, likely due to changes in fitness, stress, and cardiovascular aging.
Older adults (60+ years) tend to have slightly higher resting heart rates as a natural part of the aging process.
Average Adult Resting Heart Rate by Age
| Age Group (years) | Average Resting Heart Rate (bpm) |
|---|---|
| 18-20 years | 81.6 |
| 21-30 years | 80.2 |
| 31-40 years | 78.5 |
| 41-50 years | 75.3 |
| 51-60 years | 73.9 |
| 61-70 years | 73.0 |
| 71-80 years | 74.2 |
| 80+ years | 78.1 |
These numbers are only averages, and it’s normal to see slight variations based on individual health, lifestyle, fitness levels, and genetics.
Regular exercise, a balanced diet, stress management, and sleep can all help maintain a healthy heart rate as you age.
Additionally, if your RHR is consistently above 100 bpm (known as tachycardia) or significantly below 60 bpm (if you’re not an athlete), it may be wise to consult a healthcare professional to rule out any potential underlying issues.
Why Resting Heart Rate is Important
Your resting heart rate can tell you a lot about your overall health, particularly the health of your heart:
- A lower resting heart rate often means your heart is more efficient and doesn’t have to work as hard to maintain basic functions.
- A higher resting heart rate may suggest that your heart is under more strain and has to beat faster to get blood to where it needs to go.
Monitoring your resting heart rate over time can help you identify changes in your health.
If your RHR suddenly increases or stays consistently high, it could be a sign that something’s off, such as dehydration, stress, illness, or even a more serious heart condition.
Average Resting Heart Rate for Adults by Fitness Level
A “normal” resting heart rate for adults can vary depending on factors like age, fitness level, and even genetics.
Athletes and highly active individuals resting heart rates can be much lower, often between 40-60 bpm. This is because their hearts are more efficient and can pump more blood with each beat:
| Fitness Level | Average Resting Heart Rate (bpm) |
|---|---|
| Sedentary Adults | 70-100 bpm |
| Average Adult (healthy) | 60-80 bpm |
| Moderately Active Adults | 60-75 bpm |
| Physically Fit Adults | 50-65 bpm |
| Well-trained Athletes | 40-60 bpm |
It’s important to note that children and teenagers usually have higher resting heart rates than adults, and what’s “normal” can change as we age.
How to Measure Your Resting Heart Rate
You don’t need any fancy gadgets to measure your resting heart rate, though fitness trackers and smartwatches can make it easier.
But if you don’t have one of those, you can do it the old-school way, using just your fingers and a little bit of time. Here’s how:
- Find your pulse: The easiest spots to feel your pulse are either on your wrist (just below your thumb) or on your neck (just beside your windpipe).
- Use two fingers: Press lightly with your index and middle fingers to feel the pulse. Don’t use your thumb, as it has its own pulse and can confuse the measurement.
- Count the beats: Once you feel your pulse, set a timer for 30 seconds and count the number of beats you feel. Then multiply that number by 2 to get your resting heart rate in beats per minute (bpm).
- Repeat if necessary: For accuracy, it’s a good idea to repeat the process a few times or even over several days and average your results.
The best time to measure your resting heart rate is in the morning, just after you wake up, while you’re still lying in bed.
This ensures your body is truly at rest, and you haven’t exerted yourself in any way that might raise your heart rate.
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