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What your resting heart rate says about your health

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  Published in Health and Fitness on Monday, September 1st 2025 at 8:52 GMT by moneycontrol.com
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Resting Heart Rate: A Simple Pulse Check for Your Long‑Term Health

When you ask a doctor, “What does my resting heart rate mean?” the answer is often more than a number. In the MoneyControl piece “What your resting heart rate says about your health”, readers learn that this simple metric is a window into cardiovascular fitness, metabolic health, and even life expectancy. Below, we distill the key take‑aways, supplementing the original article with insights from related health stories on MoneyControl and the latest research.

1. What Is a Resting Heart Rate?

Your resting heart rate (RHR) is the number of beats per minute (bpm) your heart makes while you are calm, sitting or lying down. It is usually taken in the morning before you get out of bed. For most adults, a normal RHR ranges from 60 to 100 bpm. Lower values typically signal better cardiovascular conditioning, whereas higher numbers can flag stress, illness, or an underlying health issue.

2. How RHR Relates to Fitness and Longevity

• Aerobic Conditioning
  Regular exercise—especially aerobic training—strengthens the heart’s contractility and improves vascular health. The result is a lower RHR. Athletes often record rates between 40–50 bpm, a phenomenon known as athlete’s heart.

• Predictive Power for Heart Disease
  Research highlighted in MoneyControl’s “High resting heart rate increases risk of cardiovascular disease” shows that an RHR of 80 bpm or more correlates with a 30–40 % higher risk of heart attack or stroke over ten years. Even a modest rise of 10 bpm can elevate risk appreciably.

• Mortality Risk
  Several longitudinal studies—cited in the original article—find a linear association between RHR and all‑cause mortality. Each 10‑bpm increase in RHR can raise the risk of death by 8–12 %. Conversely, maintaining an RHR below 70 bpm is linked to longer life expectancy.

3. Factors That Influence RHR

The MoneyControl “What’s causing my elevated heart rate?” article lists many of these culprits and offers simple mitigation tips.

4. How to Measure Your RHR Accurately

1. Choose a Calm Moment – Sit or lie down for at least 5 minutes.
2. Find Your Pulse – Place two fingers on your wrist (radial pulse) or neck (carotid pulse).
3. Count Beats – Use a stopwatch or a phone app for 30 seconds, then multiply by 2 to get bpm.
4. Repeat – Take measurements on three consecutive mornings; average them for accuracy.
5. Wearable Tech – Fitness trackers and smartwatches now estimate RHR during sleep, providing a convenient long‑term trend.

The original article cautions against “instant” readings taken right after waking, as the body is still transitioning from sleep. It recommends waiting until the heart stabilizes.

5. Interpreting Your Numbers

A very low RHR (below 40 bpm) is usually safe if you are an athlete, but if you feel faint or experience dizziness, seek medical advice.

6. Lifestyle Tweaks to Keep RHR Healthy

• Aerobic Exercise – 150 minutes of moderate activity or 75 minutes of vigorous activity weekly.
• Strength Training – Twice a week to improve metabolic rate.
• Mind‑Body Practices – Yoga, tai chi, or meditation lower sympathetic tone.
• Adequate Sleep – 7–9 hours per night; address sleep apnea if present.
• Balanced Diet – Low sodium, high potassium, and omega‑3 fatty acids help cardiovascular health.
• Hydration – Keep electrolytes in check, especially during hot weather or intense training.
• Limit Stimulants – Cut down on caffeine and nicotine, particularly before bed.

The MoneyControl “How to improve your resting heart rate” article provides an 8‑step action plan, which aligns with these points.

7. When to Seek Medical Attention

• Persistent RHR above 90 bpm despite healthy habits.
• Sudden spikes in RHR during rest or sleep.
• Symptoms such as chest pain, palpitations, shortness of breath, or fainting.
• New medications known to affect heart rate.

A routine checkup can reveal whether a high or low RHR reflects an underlying condition such as anemia, thyroid dysfunction, or heart disease.

8. RHR in Special Populations

• Children & Adolescents – Normal ranges vary with age and development; typically 70–100 bpm.
• Pregnancy – RHR may rise 10–20 bpm due to increased cardiac output; monitor for abnormal spikes.
• Elderly – Aging naturally elevates RHR, but rates above 80 bpm in those over 70 may signify health issues.

MoneyControl’s “Heart rate changes in pregnancy” article explores these nuances, emphasizing the importance of regular prenatal monitoring.

9. The Bottom Line

Resting heart rate is an accessible, cost‑effective marker of your overall cardiovascular health. While a single reading doesn’t diagnose disease, trends over weeks or months reveal patterns that can prompt timely lifestyle changes or medical consultations. By measuring your RHR each morning, tracking it with a smartwatch, and pairing the data with regular exercise, sleep hygiene, and a heart‑healthy diet, you can keep your pulse—and your life expectancy—on the right track.

For a deeper dive, read MoneyControl’s “What’s causing my elevated heart rate?” and “How to improve your resting heart rate” to learn actionable steps and identify potential red flags early.