What is Resting Heart Rate?
Resting heart rate is the number of times your heart beats per minute while you’re at complete rest – typically measured first thing in the morning, or while you’re sleeping. It reflects how efficiently your heart is pumping blood through your body. A stronger, more conditioned heart pumps more blood with each stroke, so it doesn’t need to beat as often.
The American Heart Association considers a normal resting heart rate to be anywhere between 60 and 100 beats per minute (bpm) for adults. But “normal” and “optimal” aren’t the same thing. Research suggests that sitting in the lower half of that range – closer to 60 – is associated with better cardiovascular outcomes.
Resting Heart Rate Parameters (Adults)
Athlete – 40-50 bpm
Excellent – 50-60 bpm
Normal – 60-80 bpm
High-Normal – 80-100 bpm
Elevated – 100+
What a High RHR Signals
A chronically elevated resting heart rate is more than a curiosity — it’s a signal worth paying attention to. Studies have linked consistently high RHR (above 80–90 bpm) with:
Increased risk of coronary artery disease and heart failure
Insulin resistance, higher blood pressure, and metabolic syndrome
All-cause mortality, even after adjusting for fitness
Factors That Influence RHR
RHR isn’t fixed. It fluctuates, and it’s influenced – in the short-term and long-term – by the things you do and consume.
Things that temporarily raise RHR:
Caffeine
Alcohol (even moderate drinking raises overnight RHR)
Poor sleep or short sleep duration (this can increase RHR by 5-10 bmp)
Stress and anxiety
Dehydration
Illness, infection, or fever
Habits That Can Lower Resting Heart Rate Over Time:
Regular aerobic exercise – the most powerful lever
Consistent, quality sleep (7-9 hours)
Meditation and stress management
Reducing alcohol intake
Maintaining a healthy weight
Staying hydrated
A Note for Women: The Menstrual Cycle’s Influence on RHR
Most people with menstrual cycles see their RHR climb by 2-10 bpm during their luteal phase (roughly days 15-28 of their cycle). This is because after ovulation, progesterone rises sharply, thereby causing RHR to increase.
The Exercise Effect
If you want to lower your resting heart rate, cardiovascular exercise is the single most effective tool. Aerobic training – running, cycling, swimming, rowing – causes the heart to adapt over weeks and months. The left ventricle grows larger and stronger, pumping more blood per beat. The result: a slower, more efficient resting rate.
How to Measure RHR
The best time to measure your resting heart rate is first thing in the morning, before getting out of bed. Lie still, calm your breathing for 30 seconds, then either:
Place two fingers (not your thumb) on the inside of your wrist and count beats for 60 seconds
Use a pulse oximeter on your fingertip (carried at pharmacies)
Use a wearable like a Garmin, Apple Watch, Whoop, or Oura Ring, which tracks RHR continuously during sleep
Take readings several mornings each week to see your personal trend
Why Trending RHR Matters Most
If your RHR is 72 bpm and slowly drops to 65 bpm over six months of regular exercise, that’s meaningful progress. If it’s normally 58 bpm and suddenly it jumps to 70 bpm for a week, that may mean you’re fighting off an illness, or maybe you’ve been sleeping badly, or maybe you’re having a stressful work week.
Your resting heart rate is one of the simplest health metrics to track, yet it can provide meaningful insight into your cardiovascular fitness, recovery, stress levels, and overall health. If your resting heart rate is consistently elevated—or if you’re looking to improve your heart health and longevity—our team can help identify the factors that may be influencing it and create a personalized plan to optimize your health.
