On this page
- What is resting heart rate?
- What is a normal resting heart rate?
- How do I check my resting heart rate?
- Which factors can influence heart rate?
- If my resting heart rate is normal, is my blood pressure normal?
- If my resting heart rate is slow, is it dangerous?
- If my resting heart rate is fast, is it dangerous?
- Resources and support
- Related information on Australian websites
What is resting heart rate?
Your resting heart rate, or pulse, is the number of times your heart beats per minute when you are at rest — such as when you are relaxed, sitting or lying down.
Resting heart rate varies from person to person. Knowing yours can give you an important sign of your heart health.
What is a normal resting heart rate?
For adults, a normal resting heart rate ranges between 60 and 100 beats a minute.
Usually, a lower resting heart rate means your heart is working more efficiently and is more fit.
For example, an athlete might have a resting heart rate of around 40 beats a minute.
How do I check my resting heart rate?
To check your heart rate:
- Sit down and rest for 5 minutes.
- Turn your wrist so your palm is facing up.
- Feel for a pulse at thumb side of your wrist.
- Once you feel it, count how many times you feel a beat in 30 seconds. Then double it.
If you can't find your pulse at your wrist, put 2 fingers on the side of your neck, next to your windpipe.
If you still can’t find a pulse, ask someone else to feel it for you.
Many people now monitor their heart rate with a wearable heart rate monitor, activity tracker or smart watch.
Which factors can influence heart rate?
Many things can affect your heart rate.
- Age — as you get older the rate and regularity of your pulse can change. This can be a sign of a heart problem.
- Sex — heart rate is generally higher in females than males.
- Physical activity — if you've been moving around a lot, your heart rate will increase.
- Fitness level — your resting heart rate may be lower if you're very fit.
- Air and body temperature — on hot days, your heart needs to pump more quickly.
- Emotions — when you feel stressed or overly excited your heart beats faster.
- Medicines — some medicines can decrease your resting heart rate (for example, beta blockers), While other medicines can increase it (for example, thyroid medicines).
- Substance use — alcohol, caffeine and smoking can all affect your heart rate.
- Time of day — your heart rate tends to be lower at night.
- Body position — for example, whether you are sitting up or lying down.
If my resting heart rate is normal, is my blood pressure normal?
Your resting heart rate is not an indication of your blood pressure. The only way to check blood pressure is to measure it directly.
If my resting heart rate is slow, is it dangerous?
People can have a resting heart rate of 40 if they are very fit. But a slow pulse could also be a sign of problems. If you are not sure, or if you have been feeling faint, dizzy or short of breath, see your doctor.
If my resting heart rate is fast, is it dangerous?
A fast-resting heart rate (higher than 100 beats per minute) can be a sign of problems. See your doctor for advice.
Seek urgent medical attention if:
- your heart is racing, and the rhythm is irregular
- you feel short of breath
- you have chest pain
Resources and support
You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.
CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.
FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.
One of the vital signs a nurse checks when you visit the doctor is your heart rate, along with temperature, blood pressure and respiratory rate. Your heart rate, which is measured by your pulse, is an important indicator of your overall health and fitness level. It can signal certain medical conditions or a need to adjust lifestyle habits that elevate your heart rate above the normal range determined by your age.
The normal resting heart rate (when not exercising) for people age 15 and up is 60 to 100 beats per minute (bpm).
However, your heart rate may vary slightly from the norm due to several factors, including regular exercise, a medical condition, stress and use of some over-the-counter medications.
Resting heart rate refers to when your heart pumps the lowest amount of blood your body needs when you’re not exercising. Your resting heart rate is measured by your pulse when you’re calm, relaxed, sitting or lying down and not ill. A heart rate that’s too high or low—especially a rate that’s higher or lower than your usual resting heart rate—could be a sign of medical issues or other health conditions. A high resting heart rate could signal an abnormal hormone level, an overactive thyroid, anemia or another potential health issue, such as a heart rhythm abnormality, says Hailu Tilahun, M.D., a
cardiologist at Virginia Mason Franciscan Health in Seattle, Washington. Meanwhile, a resting heart rate that’s too low could cause dizziness, lightheadedness, fatigue or even fainting, which is dangerous and should not be ignored. “Different levels of heart rate might reflect certain medical conditions,” says Dr. Tilahun. “However, it doesn’t always necessarily mean there’s something going on. And that’s why heart rate is important—because it can be a hint to at least consider exploring
those possibilities.”What Is Resting Heart Rate?
Why Does Resting Heart Rate
Matter?
Normal heart rate varies, according to your age. Below is the normal heart rate by age, according to the National Institutes of Health.
It’s also important to know the normal “maximum” heart rate during vigorous activity and the “target” heart rate for your age.
To find your normal maximum heart rate, subtract your age from 220.
Meanwhile, your target heart rate should be about 50% to 70% of your maximum heart rate during moderate-intensity activity like walking. During more intense activity, such as exercising, running or working out with weights, your target heart rate should be about 70% to 85% of your maximum heart rate.
As a general guide, below are the average maximum heart rates and target heart rate zones by age for adults, according to the American Heart Association.
How to Take Your Heart Rate
You can check your heart rate easily by using smartwatches and other fitness tracking wearables, but it’s also simple to check your heart rate manually.
To find your heart rate, place your index and middle fingers gently against the underside of your wrist on the side just below the base of your thumb until you can feel the pulse. You can also measure heart rate by placing two fingers on one of the carotid arteries located on each side of your neck.
Other places where you can check your heart rate include:
- Groin
- Temple
- Back of the knees
- Top or inside of the foot
After you locate your pulse, count the number of beats you feel for 15 seconds, then multiply that number by four. Alternatively, count the beats for 30 seconds, then multiply by two. If checking your resting heart rate, count the beats when you haven’t been exercising or physically active for at least 10 minutes.
There’s no best time of day to check your resting heart rate. “You can do it in the morning or in the evening, but you really can check the heart rate at any time,” says Dr. Tilahun. “After activity, the heart rate might still be high. Also, you don’t want to check your heart rate after resting or meditating for a very long time since that’s also not going to be truly reflective.”
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What If I Can’t Locate My Pulse?
If you can’t locate your pulse in your wrist, try finding your pulse on your carotid artery or the other parts of your body where the pulse may be stronger. Be careful checking on your neck, though.
“When checking the pulse on the carotid, we have to be a little bit cautious because if it’s pressed too hard, it can cause a reflex that leads to lightheadedness and dizziness or may even cause fainting,” says Dr. Tilahun.
Causes of Elevated Resting Heart Rate
Research indicates that a higher resting heart rate is linked with higher blood pressure and body weight, along with lower physical fitness[1]Target Heart Rates Chart. American Heart Association. Accessed 4/7/2022. . In addition to medical conditions, such as anemia, high thyroid or hormone levels and blood clots, certain lifestyle factors can cause an elevated resting heart rate, says Dr. Tilahun.
Additional possible causes of a high heart rate include:
- Fever
- Pain
- Infection (including bacterial, viral and rarely fungal infections)
- Dehydration
- Poor or disrupted sleep
- Caffeine, alcohol or nicotine intake or withdrawal
- Stress and anxiety
- Smoking
- Use of over-the-counter decongestants
- Poor physical condition
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How To Lower Your Resting Heart Rate
When your resting heart rate is in the normal heart rate range for your age, your heart muscle doesn’t have to work as hard to pump enough blood to keep a steady beat.
If someone notices an increase in their heart rate within a certain period—after not being physically active for a year or two, for example—but other things haven’t changed much with their health, the elevated heart rate could indicate they may need to be more active to lower the heart rate, says Dr. Tilahun.
If your resting heart rate is higher than the normal adult heart rate of 60 to 100 beats per minute, regular activity is key to bringing the heart rate down. “That activity could be exercise, but it doesn’t have to be dedicated exercise. It could be walking, gardening, mowing the lawn or other regular activities,” says Tilahun.
“When you’re doing the activity, the heart rate is going to be higher, and people sometimes get worried. But that’s not an issue—it’s what’s supposed to happen. Over time, regular activity will lower the heart rate for most people,” he adds.
When to See a Doctor About Your Heart Rate
If a higher heart rate is a result of being under stress or consuming a lot of alcohol or caffeine, that’s not typically a cause for alarm. However, these situations still warrant a discussion with your clinician, as they can discuss with you how to best address any necessary lifestyle changes.
Meanwhile, adults without an acute condition that might cause an elevated heart rate may also want to contact their doctor if their resting heart rate remains above 100 beats per minute for a few days, says Dr. Tilahun.
“If the heart rate is persistently elevated for more than a few days and there is absence of a clear thing that can explain it, that should be a time to talk to your doctor,” he says.