How many times per minute does your heart beat when you’re sitting on the couch? Most people don’t know this, but it’s actually quite useful to know. Your resting heart rate gives an indication of your fitness level. It’s not the only thing you should pay attention to, of course, but it is a handy indicator that you can easily track yourself. Are you curious about what’s considered normal and what your heart rate reveals about your fitness level? Then read on!
How do you measure your heart rate?
It's actually pretty easy to measure your heart rate. You don't need any special equipment, although a smartwatch can certainly make it easier.
The easiest way: place two fingers on your wrist (on the side closest to your thumb) and feel your heartbeat. Count how many times your heart beats for 30 seconds and multiply that number by two. It’s best to do this in the morning when you’re still relaxed—so not right after your coffee or after exercising.
Do you have a smartwatch or fitness tracker? If so, it does the work for you automatically. The handy thing is that you can spot patterns over a longer period of time. Is your heart rate higher this week than last week? If so, you can figure out what’s changed. Are you sleeping worse, feeling more stressed, or exercising less?
What is a healthy resting heart rate?
For adults, a resting heart rate between 60 and 100 beats per minute is quite common. That’s a fairly wide range, and there’s a reason for that: everyone is different. Some people naturally have a slightly faster heart rate, while others have a slower one. Both can be perfectly normal.
Still, you can see patterns. People who are fit and exercise regularly often have a resting heart rate at the lower end of this range—for example, around 60. Their hearts are so well-trained that they can still pump enough blood with fewer beats per minute. Among elite athletes, you sometimes even see rates of 40 to 50. That may seem low, but it’s actually a sign of a highly efficient heart.
Is your heart rate closer to 90 or higher? That doesn't have to be a problem, but it could mean your heart is working a little harder than is ideal. Maybe you don't get enough exercise, you're not sleeping well, or you're under a lot of stress. All of these factors can cause your heart to beat faster.
| Heart rate per minute at rest (bpm) | What does this mean? |
| Fewer than 60 heartbeats per minute | Low resting heart rate - This can be normal; especially for athletic people, a rate of 40 or 50 beats per minute can still be considered normal. |
| 60 heartbeats per minute | Normal resting heart rate |
| 70 heartbeats per minute | Normal resting heart rate |
| 80 heartbeats per minute | Normal resting heart rate |
| 90 heartbeats per minute | Normal resting heart rate |
| 100 heartbeats per minute | Normal resting heart rate |
| More than 100 heartbeats per minute | High resting heart rate—this can occur temporarily due to stress, for example. A healthy lifestyle can help maintain a healthy resting heart rate. If your resting heart rate remains high for an extended period, consult your doctor. |
A normal resting heart rate in adults is usually between 60 and 100 bpm. A low or high resting heart rate is not always a cause for concern, but in some cases it may warrant further investigation.
Normal Heart Rate in Men vs. Women: Minor Differences
On average, women have a slightly higher resting heart rate than men. This is mainly because women’s hearts are, on average, slightly smaller. To pump the same amount of blood, their hearts therefore have to beat a little more frequently. A resting heart rate between 65 and 85 is normal for women, and between 60 and 80 for men.
Women also notice that their heart rate can fluctuate throughout the month. This is due to hormonal changes during the menstrual cycle. Before or during your period, your heart may beat a little faster. A higher resting heart rate is also very normal when you’re pregnant; after all, your heart is working for two.
In men, the heart rate is usually more stable because their hormone levels fluctuate less. This makes it a little easier for men to determine their "normal" heart rate.
What if your heart rate is abnormal?
High resting heart rate
Is your resting heart rate consistently above 100? If so, we call that an elevated heart rate. Sometimes this is due to a temporary cause: you’re sick, have had too much coffee, or are dehydrated. Once that situation passes, your heart rate will go back down.
But there may be other reasons as well. Poor physical condition, being overweight, or chronic stress can raise your heart rate. Sometimes there are medical causes, such as thyroid problems. Is your heart rate staying high for no apparent reason? If so, talk to your doctor.
Low resting heart rate
A heart rate below 60 is usually good news. It often means your heart is strong and efficient. Just be careful if you don't feel well. Do you often feel dizzy, tired, or short of breath when your heart rate is low? If so, it's a good idea to have a doctor check it out.
Irregular heartbeat at rest
Do you ever feel like your heart skips a beat or suddenly starts beating a little faster or slower? Various factors can influence this, such as stress, caffeine, alcohol, hormonal fluctuations, and lack of sleep. An irregular heartbeat or palpitations don’t always indicate a problem. It often goes away on its own. But if you experience this regularly or are concerned about your heart rate, talk to your doctor.
How can you influence your resting heart rate?
You can influence your resting heart rate yourself. Here are the most important things to keep in mind:
- Get more exercise: this really is the best way to strengthen your heart. Even just a half-hour walk a day helps. It makes your heart stronger and helps it pump more efficiently.
- Reduce your stress: Are you constantly stressed? If so, your heart rate will stay higher. Take breaks more often and find something that helps you relax. This could be going for a walk, doing breathing exercises, or taking up a hobby.
- Get a good night's sleep: your heart recovers mainly while you sleep. Go to bed at about the same time every day and wake up at about the same time. About seven to eight hours a night is ideal for most people.
- Be mindful of your coffee intake: caffeine temporarily raises your heart rate. A few cups a day is fine, but do you drink coffee all day long? If so, you'll notice it in your resting heart rate.
- Eat a heart-healthy diet: plenty of vegetables, fruits, and whole-grain products are good for your heart. Fatty fish like salmon or mackerel are also good for you. These fish are rich in omega-3 fatty acids. EPA and DHA contribute to normal heart function.* Do you eat fatty fish at least once a week? Perfect! Can’t quite manage that? Then an omega-3 supplement might be the solution. Read more here: What is omega-3?
Use your resting heart rate as a guide
Your resting heart rate is a useful feedback system from your body. If you check your heart rate every now and then and it stays well within the normal range, you’re on the right track. But if your heart rate rises for no apparent reason, that’s a sign you need to make a change. Tracking your heart rate is a simple way to gain insight into your fitness level. Do it for a few weeks, and you’ll start to see patterns emerge.
Frequently Asked Questions About Heart Rate
What heart rate corresponds to what age?
Children have a higher heart rate than adults. Babies usually have a resting heart rate between 105 and 160 beats per minute. This decreases to 65–120 beats per minute in children aged 9 to 12. For children 12 and older, the normal heart rate range is the same as that for adults: 60–100 beats per minute.
What does your resting heart rate say about your fitness level?
Your heart is a muscle that you can train through exercise, especially through endurance sports. As your fitness improves, your heart works more efficiently: it pumps more blood with each heartbeat, so it doesn’t have to beat as often during the same level of exertion or even at rest.
What does your heart rate tell you about your blood pressure?
Heart rate and blood pressure influence each other, but they don't mean the same thing. Your heart rate indicates how many times your heart beats per minute, while your blood pressure measures the force with which blood pushes against the walls of your blood vessels.
During exercise or stress, both your heart rate and blood pressure can rise. However, if your blood pressure is low, your heart may actually beat faster to pump enough blood through your body. A normal heart rate can also occur alongside high blood pressure. So your heart rate doesn’t indicate how high or low your blood pressure is.
Learn more about blood pressure: Maintaining Normal Blood Pressure
*Health claim approved by the EFSA. EPA and DHA contribute to normal heart function when consumed at a daily intake of 250 mg of EPA and DHA.
