Smiling woman checking heart rate after sports training stock photo-Unsplash
Your resting heart rate is a powerful indicator of your heart health. This number represents the beats per minute (bpm) your heart makes while at rest, and it’s influenced by factors like age, fitness level, stress, and lifestyle choices. The American Heart Association (AHA) emphasizes its importance, particularly as you age.
On average, a healthy adult has a resting heart rate between 60 and 100 bpm, though elite athletes may register as low as 40 bpm due to efficient cardiovascular systems. For instance, during his swimming peak, Olympian Michael Phelps maintained a remarkable 38 bpm at rest. A lower resting heart rate often reflects better fitness and efficiency in heart function, as the heart doesn’t need to work as hard to pump blood when at rest.
Research indicates that a higher resting heart rate may be linked to higher blood pressure, increased body weight, and reduced physical fitness. Conversely, lower rates have been associated with greater longevity. Dr. Joseph Ebinger, director at the Smidt Heart Institute, explains that a low resting heart rate often results from regular exercise, as an efficient heart requires fewer beats to deliver blood to the body.
Monitoring your resting heart rate is simpler than it seems. You only need a timer or watch and two fingers. Recommended pulse points include the wrist, neck, inside of the elbow, or top of the foot. To get a reading, count beats for 60 seconds (or 30 seconds, then double it) at a restful time, such as first thing in the morning. If the rhythm is irregular, it might be worth consulting a doctor.
Smartwatches and fitness trackers can be useful for keeping a record of your resting heart rate over time, but traditional methods are just as reliable. Fluctuations in resting heart rate can signal more than just fitness level—illnesses, stress, medications, and lifestyle changes can all alter your pulse. For instance, a higher pulse could signal illness or increased stress. If these changes persist without explanation, they should be discussed with a healthcare provider.
A resting heart rate above 100 bpm, known as tachycardia, may suggest underlying health concerns and warrants medical evaluation, particularly if symptoms like dizziness or fatigue accompany it. Causes of tachycardia range from dehydration and caffeine intake to smoking and anxiety. The AHA advises seeking medical advice for frequent episodes, and treatments can vary depending on the severity—from simple lifestyle adjustments to surgery in extreme cases.
On the other hand, a rate below 60 bpm, called bradycardia, is generally harmless, especially in fit individuals or during deep sleep. However, symptoms like dizziness or fainting might indicate that the low rate is problematic. Bradycardia can result from various conditions, including sleep apnea or blood imbalances, and treatment depends on the cause and severity. While a pacemaker may be necessary for extreme cases, many don’t require intervention.
For those looking to lower their resting heart rate, meditation offers a gentle, effective method to decrease bpm and control stress. Studies suggest meditation not only benefits immediate stress responses but also reduces future heart disease risk by strengthening the mind-heart connection.
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