A resting heart rate (RHR) is the number of times the heart beats per minute while a person is at rest, such as sitting or lying down. According to Alex Velasquez, M.D., a cardiologist specializing in cardiac electrophysiology at the University of Miami Health System, RHR serves as an important indicator of cardiovascular health and overall fitness. “It informs us about potential problems,” Dr. Velasquez said. “It’s a snapshot of how efficiently your heart is working when you’re at rest.”
Most adults have an RHR between 60 and 100 beats per minute, but this range can vary based on factors such as gender, age, overall health, physical activity level, and even mood. Women generally have higher RHRs than men by two to seven beats per minute due to smaller heart size and hormonal fluctuations related to menstrual cycles and perimenopause.
Children typically exhibit higher RHRs—ranging from 100 to 160 bpm—because their hearts are smaller. As people age, their RHR may decrease; however, older adults might experience increases in RHR due to changes in the autonomic nervous system and reduced heart efficiency.
Dr. Velasquez emphasized that an individual’s resting heart rate is not static: “It’s continually changing for each person,” he explained. “It’s actually a range, not a fixed point.” He added that knowing one’s baseline RHR helps identify unusual variations.
A person’s daily activities and body position can affect measurements. Factors such as medication use, stress levels, sleep quality, dehydration, and chronic conditions like diabetes or hypertension also play roles in determining RHR.
Physical fitness significantly influences resting heart rate. Athletes engaged in endurance sports may have rates as low as 30–40 bpm due to enlarged cardiac chambers and increased stroke volume that enable more efficient pumping with fewer beats per minute.
However, both unusually low or high resting heart rates can signal underlying health issues for those who are not athletes. Persistent low rates (below 50–60 bpm) could indicate bradycardia or be associated with conditions like sleep apnea or hypothyroidism. Conversely, consistently high rates may point to poor cardiovascular health or other problems such as anemia, hyperthyroidism, lung disease, or infections. Studies have shown links between elevated RHR and increased risks of stroke, heart disease, and early mortality.
Dr. Velasquez advised consulting a physician if symptoms like shortness of breath, chest discomfort, dizziness or palpitations accompany abnormal readings: “Yes, you should be conscious of it [RHR], but I don’t see it as a mark to reach for,” he said. “It’s just a data point.”
Doctors consider multiple factors—including blood pressure, cholesterol levels, waist circumference and VO2 Max—when assessing cardiovascular health.
To improve heart function efficiency and overall cardiovascular health Dr. Velasquez recommends adopting healthy habits: eating a balanced diet; maintaining appropriate weight; getting sufficient sleep; and engaging in at least 150 minutes per week of moderate exercise.“That’s what we should be aiming for,” he said.“They’re the foundation of good health.”
Written by Ana Veciana-Suárez
