Pulse

What it is

Your resting heart rate is simply the number of times your heart beats per minute when you are completely at rest, for example, when you're sitting or lying down and relaxed. It’s a measure of how efficiently your heart is working. A healthy resting heart rate for most adults is typically between 60 and 100 beats per minute (BPM). However, this can vary from person to person. For instance, athletes often have lower resting heart rates because their hearts are stronger and more efficient.

Why it matters

Your resting heart rate can be a useful indicator of your overall cardiovascular health. A consistently high resting heart rate might suggest that your heart is working harder than it needs to, which could be linked to various health factors. Conversely, a very low resting heart rate, while sometimes normal, can also be associated with certain conditions. Monitoring your resting heart rate over time can provide insights into how your body is responding to exercise, stress, and other lifestyle influences. It's a simple measurement that can contribute to a broader understanding of your well-being.

What can cause it to be high or low

Several factors can influence your resting heart rate.

Factors that may be associated with a higher resting heart rate:

• Stress and anxiety: When you feel stressed or anxious, your body releases hormones like adrenaline, which can temporarily increase your heart rate.
• Illness or infection: Your body’s response to fighting off an infection or dealing with illness often involves a faster heart rate.
• Dehydration: Not having enough fluids in your body can make your heart work harder.
• Certain medications: Some medicines can have a side effect of increasing heart rate.
• Stimulants: Things like caffeine and nicotine can temporarily raise your heart rate.
• Thyroid issues: An overactive thyroid (hyperthyroidism) can lead to a faster heart rate.
• Anaemia: When you have fewer red blood cells than normal, your heart may beat faster to compensate for the reduced oxygen supply.
• Fever: A raised body temperature naturally increases heart rate.

Factors that may be associated with a lower resting heart rate:

• Being very fit: Regular physical activity, especially endurance training, can strengthen the heart muscle, allowing it to pump more blood with each beat, thus lowering the resting rate.
• Certain medications: Some drugs, particularly those used to treat high blood pressure or heart conditions (like beta-blockers), are designed to slow the heart rate.
• Heart conditions: In some cases, a slow heart rate can be a sign of a problem with the heart's electrical system.
• Hypothyroidism: An underactive thyroid gland can sometimes lead to a slower heart rate.
• Electrolyte imbalances: Imbalances in minerals like potassium or sodium can affect heart rhythm.

Lifestyle factors that may help

Making certain lifestyle adjustments can potentially influence your resting heart rate.

• Regular physical activity: Engaging in consistent exercise, particularly aerobic activities like walking, running, swimming, or cycling, can help to strengthen your heart muscle over time, potentially leading to a lower resting heart rate.
• Stress management techniques: Exploring methods to manage stress, such as mindfulness, meditation, deep breathing exercises, or yoga, might help to calm your nervous system and influence your heart rate.
• Maintaining a healthy weight: Carrying excess weight can put extra strain on your heart. Achieving and maintaining a healthy weight through diet and exercise could be beneficial.
• Adequate hydration: Ensuring you drink enough water throughout the day is important for overall bodily function, including cardiovascular health.
• Limiting stimulants: Reducing your intake of caffeine and avoiding nicotine can have an impact on your heart rate.
• Getting enough sleep: Quality sleep is crucial for recovery and overall health, and it plays a role in regulating various bodily functions, including heart rate.

Questions to discuss with your GP

If you have concerns about your resting heart rate, or if it falls outside the typical range, it’s a good idea to have a conversation with your GP. Here are some questions you might consider discussing:

• What is considered a normal resting heart rate for someone of my age and general health?
• How can I accurately measure my resting heart rate at home?
• Are there any specific lifestyle changes you would recommend for me to consider based on my current resting heart rate?
• Could my current medications or any existing health conditions be affecting my resting heart rate?
• Are there any further tests or monitoring that might be helpful to understand my heart rate better?