What Does Your Resting Heart Rate Say About Your Health?

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with LMNT

In today's newsletter, we will discuss all things resting heart rate.
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Resting heart rate (RHR) is a quick and straightforward way to get insight into cardiovascular health.

What is resting heart rate? Resting heart rate is the number of times your heart beats per minute while at rest. Many modern-day wearables can measure your resting heart rate automatically. (For example, I use Whoop, a newsletter sponsor).

If you don't use a wearable, you can measure your resting heart rate by:

1. Ensure you are at rest and calm.

2. Find your pulse either on the side of your neck or your wrist under the base of your thumb.

3. Count your heartbeats for 60 seconds - use a timer to increase accuracy

4. Repeat a few more times for accuracy

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Why is Resting Heart Rate an Indicator of Heart Health?

Resting heart rate can be an important indicator of cardiovascular health because it reflects how efficiently your heart functions when your body is at rest.

The heart’s primary role is to pump blood throughout the body, delivering oxygen and nutrients to tissues and removing waste products.

When your heart works efficiently, it requires fewer beats per minute to perform this function.

The inverse is also true.

If your heart is less efficient, your body will require more beats per minute to circulate the necesarry amount of blood.

Over time, this increased workload can lead to increased cardiovascular risk.

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Understanding Your Resting Heart Rate

Adults 'normal' resting heart rate ranges from 60-100 beats per minute.

Check out the chart above to see the relationship between age and your fitness level.

As we age, the natural trend is for our resting heart rate to increase. We can't fight time and aging.

However, your fitness level significantly impacts your resting heart rate.

The heart is a muscle; like any muscle, it gets stronger with exercise.

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The Risks of A High RHR

Numerous studies have shown a direct link between a high resting heart rate and an increased risk of heart disease.

A consistently elevated RHR is associated with higher incidences of coronary artery disease, heart attacks, and stroke.

For example, people with a resting heart rate above 100 beats per minute (tachycardia) have a higher likelihood of experiencing these cardiovascular events.

The chronic overworking of the heart can lead to:
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​ • Hypertension (high blood pressure): Elevated RHR can contribute to high blood pressure, which puts extra pressure on the arteries and the heart, increasing the risk of heart disease and stroke.

• Heart failure: Over time, a high RHR can weaken the heart, leading to a reduced ability to pump blood effectively, which may eventually cause heart failure.

• Increased Risk of Arrhythmias: A higher resting heart rate can make you more prone to developing heart rhythm disorders, such as atrial fibrillation (AFib), characterized by irregular, often rapid heartbeats. AFib and other arrhythmias can lead to severe complications, including stroke, blood clots, and heart failure.

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Let's look at the math:

For the sake of the argument, both people are the same gender and age.

Person 1 RHR: 65 beats per minute

Person 2 RHR: 80 beats per minute

In one hour of rest, Person 2 expends 900 extra heartbeats. That would equate to 21,600 additional heartbeats in 24 hours (if both people rested for 24 hours).
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You can see how quickly the additional heartbeats begin to compound.

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Tactics to Lower Your Resting Heart Rate

By now, you should understand what resting heart rate is, how to find your resting heart rate, and the risks associated with a chronically high resting heart rate.

Let's address the most critical takeaway from this newsletter: how can I naturally lower my resting heart rate?

1. Regular aerobic exercise - 60-70% of your cardiovascular training should be in Zone 2. Zone 2 is a level of exercise where you can continue an activity and comfortably hold a conversation. Wearables can offer an estimation of which zone you are in while exercising. Activities like running, swimming, cycling, brisk walking, and dancing are excellent for cardiovascular fitness.

2. Practice Deep Breathing and Mindfulness Techniques - Stress can elevate your resting heart rate by stimulating the sympathetic nervous system, which triggers the “fight or flight” response. Learning relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, can activate the parasympathetic nervous system, helping to lower heart rate and reduce stress.

3. Improve Sleep Hygiene - Poor or insufficient sleep can cause an elevated heart rate due to increased stress and inflammation. Getting consistent, restful sleep allows the heart to recover and can lower your RHR.

4. Reduce Stimulants Like Caffeine and Nicotine - Stimulants like caffeine and nicotine can temporarily raise your heart rate by stimulating the central nervous system. Reducing or eliminating the consumption of these substances can help keep your resting heart rate in a healthier range.

5. Limit or Remove Alcohol - Excessive alcohol consumption can increase your heart rate and blood pressure. Drinking alcohol in moderation or abstaining altogether can improve your cardiovascular health and lower your RHR.

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Takeaways

Resting heart rate can be a simple indicator of how efficient your heart is.

Don't be surprised if your RHR fluctuates on a day-to-day basis. There are a myriad of reasons for your resting heart rate change.

Using weekly or monthly averages will help to eliminate outliers.

Remember, resting heart rate is only one piece of your health and wellness puzzle.

Make a plan that works for you and stick to it.

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All the best,

Jeremy London, MD