Resting heart rate (RHR), the number of times your heart beats per minute (bpm) while you’re at complete rest, serves as an indicator of overall physical fitness and can help predict your future risk of cardiovascular disease.

You can easily measure your RHR at home. According to the American Heart Association, the best time to test your RHR is first thing in the morning, before you’ve gotten out of bed, ideally after a good night’s sleep. Use your index finger and middle finger to find the pulse in your wrist, just below your thumb (in the radial artery). When checking your pulse, do not use your thumb. It carries its own pulse, which can be confusing and provide an inaccurate RHR.

Count the number of beats you feel in one minute to determine heart rate. Or count for 15 seconds and multiply by four.

You can also use a heart rate monitor device, such as a Fitbit or Apple Watch, to measure heart rate. Once per week, check your pulse manually and match it up to the reading on the device to ensure accuracy. For healthy adults, 60 to 100 bpm is considered a normal heart rate range.

When RHR is too high

Stress levels, caffeine consumption, and over-the-counter or prescription drugs may cause RHR to go up temporarily, but if your rate is consistently or frequently over 100 bpm, alert your physician. This may be an indication that you have a fast sinus rhythm known as tachycardia or an irregular rhythm.

If you do not have an underlying health issue, here are some simple ways to lower your RHR:

  1. If your physician approves, exercise at a moderate level for about 30 minutes on most days of the week. Exercise can increase cardiovascular health and, in turn, may lower heart rate.
  2. Lose weight if necessary. If you need any resources and referrals, talk to your health-care practitioner or visit TheWellnessKitchenista.com.
  3. Reduce stress through relaxation exercises, journaling, or lifestyle changes. People have found success through daily meditation, tai chi, and other stress-busting techniques.
  4. Avoid tobacco products, and limit alcohol, processed and refined foods, and caffeinated beverages.

 

When RHR is too low

Some professional or seasoned athletes may have RHRs that safely dip as low as 40 to 50 bpm, but if you’re not an athlete and have an RHR under 60 bpm, I recommend being evaluated by your health-care provider. Slow heart rate, or bradycardia, may cause insufficient blood flow and result in fatigue, dizziness, or shortness of breath.

Using RHR for exercise

Once you know your RHR, you can use it to determine your maximum heart rate (MHR) and to set a goal range to attain during exercise. MHR varies by age, exercise tolerance, cardiovascular status, and heart arrhythmia.

Ideally, you should talk to your health-care provider to determine your safe ranges and goals, but you can also estimate your target zone with a series of calculations called the Karvonen method (see table).

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