Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely relaxed (sitting or lying down, not after exercise). It tells how hard your heart is working even when you’re at rest.
What is a normal resting heart rate?
- Adults: 60–100 beats per minute (bpm)
- Very fit people/athletes: 40–60 bpm (heart is more efficient)
- Consistently above 90–100 bpm at rest may mean your heart is working harder than normal.
Why a high resting heart rate can be a warning
If your resting heart rate is always high, it may indicate:
- Stress or anxiety
- Poor sleep
- Dehydration
- Lack of fitness
- Smoking or excess caffeine
- Thyroid problems
- High blood pressure or heart risk
A higher RHR means your heart is beating more times every day, which can lead to early fatigue of the heart over time.
How to check your resting heart rate
- Sit quietly for 5 minutes.
- Place two fingers on your wrist or neck.
- Count beats for 60 seconds (or 30 sec × 2).
- Do it in the morning for most accurate result.
What your number means
- 60–70 bpm → Good heart efficiency
- 70–85 bpm → Normal but can improve
- 85–100 bpm → Slightly high, check lifestyle
- 100+ bpm (at rest) → Consult a doctor if frequent
Signs your heart may be overworking
- Feeling tired easily
- Shortness of breath
- Palpitations (fast heartbeat)
- Dizziness
- Poor stamina
How to lower resting heart rate naturally
- Walk or exercise daily (20–30 min)
- Sleep 7–8 hours
- Drink enough water
- Reduce caffeine
- Practice deep breathing or meditation
- Maintain healthy weight
Checking your resting heart rate regularly helps you detect early heart stress before serious problems develop.
