2016CMAJ
Zhang et al.
46 studies, 1.2M+ people
Every 10 bpm higher resting heart rate raised the risk of death by 9% and heart disease death by 8%. Risk climbed steadily above about 60 bpm.
Find on PubMed ↗Research library · Heart & fitness
Resting heart rate: how hard your heart works at rest
Your pulse when you're fully relaxed. A lower resting heart rate usually means a stronger heart that moves more blood with each beat. It's free to measure and shows changes in fitness, stress and illness within days.
Good evidence+9%risk of death for every extra 10 beats per minuteZhang 2016, CMAJ, 46 studies, 1.2M+ people
3×risk of death with a resting pulse above 90 vs 50 or belowJensen 2013, Heart, 16-year follow-up
+90%heart disease death risk when resting pulse rose from under 70 to over 85 over 10 yearsNauman 2011, JAMA, 29,325 people
01
The basics
What your resting pulse tells you
Resting heart rate (RHR) is how many times your heart beats in a minute when you are completely at rest, ideally just after waking. Most adults sit between 60 and 100, but in large studies people in the 50s and low 60s do best. Trained endurance athletes are often in the 40s.
Two things set it. The first is stroke volume: a fitter heart pumps more blood with each squeeze, so it needs fewer beats. The second is your nervous system: the vagus nerve acts like a brake on the heart. When you're rested and relaxed the brake is on; stress, illness, alcohol and poor sleep take it off.
That's why RHR is a great daily signal. A rise of 5 or more beats above your usual morning value often shows up a day or two before you feel ill or overtrained.
Why a fit heart beats slower
Both hearts move about 5 litres of blood a minute at rest. The trained heart does it with fewer, bigger beats.
02
How it works
Why training lowers it
1
Regular cardio
Repeated aerobic work asks the heart to pump more blood for long periods.
2
Bigger, stronger heart
The main pumping chamber gets larger and more elastic, so it fills and empties more completely.
3
More blood per beat
Stroke volume rises, so the same amount of blood moves with fewer beats.
4
Calmer nervous system
The vagus nerve's braking effect strengthens, slowing the resting rhythm further.
03
Measure it
How to measure it
- By hand: right after waking, before getting up, find your pulse on your wrist or neck and count for 60 seconds.
- Wearables: most watches and rings record your lowest or average heart rate overnight, which is a very good resting value.
- Look at the trend: use your 7-day average. Single days jump around with sleep, drinks and stress.
Try your number
AthleticVery goodAverageHigherHigh
40100
Bands for adults at rest. A very low pulse with dizziness or fainting needs a doctor's check.
04
What the research says
The key studies
2013Heart
Jensen et al.
2,798 men, 16 years
Even among fit men, those with a resting pulse over 90 had about 3 times the death risk of those at 50 or below.
Find on PubMed ↗2011JAMA
Nauman et al.
29,325 adults (HUNT, Norway)
People whose resting pulse rose from under 70 to over 85 across 10 years had 90% higher risk of dying from heart disease than those who stayed under 70.
Find on PubMed ↗2007Lancet
Fox et al.
Review
Heart rate is an independent risk factor: a faster heart has less time to fill and to feed its own muscle between beats.
Find on PubMed ↗05
Take action
How to lower it
Most people can drop their resting pulse by 5–10 beats within a few months.
- 1
Easy cardio most days
30–60 minutes of Zone 2 (conversation pace). This is the strongest lever.
- 2
Sleep 7–9 hours
Short or late sleep keeps the next morning's pulse higher.
- 3
Watch alcohol
Even 1–2 drinks can raise your overnight heart rate by several beats.
- 4
Stay hydrated
Less blood volume means the heart has to beat faster.
- 5
Breathe slowly
A few minutes of slow breathing turns up the vagus nerve's calming effect.
06
Myth or fact
Common myths, checked
✕ Myth60–100 bpm is all normal, so it doesn't matter.
✓ FactThat range is 'normal' for diagnosing illness, but risk rises steadily within it. 55 is better than 85.
✕ MythLower is always better.
✓ FactA very slow pulse with dizziness, breathlessness or fainting can be a heart rhythm problem.
✕ MythOne high morning means something is wrong.
✓ FactBad sleep, a late meal or one drink can do it. Look at a week's trend.
07
Questions
Frequently asked
When should I see a doctor?
If your resting pulse is often above 100, below 40 with symptoms, or feels irregular or fluttery.
Does coffee raise it?
A little, for a few hours, in people not used to it. Regular coffee drinkers barely notice it.
Do medications change it?
Yes. Beta-blockers lower it; thyroid medicine, some asthma inhalers and decongestants can raise it.
08
Sources