What a 'Normal' Resting Heart Rate Should Really Be
While you're sitting or lying down. The numbers do vary slightly, and it's not entirely clear what it signifies. What's generally considered a normal resting heart rate?
Luckily, it's very straightforward to measure, whether you're using a smartwatch or not.
A doctor, specialising in emergency medicine and the medical director of CareHive Health in Austin, Texas.
So, what's considered a typical heartbeat range for men, and what can it tell us about our well-being? Here's what you need to know.
What Is a Normal Heartbeat Range for Males?
A typical resting heart rate ranges between 60 and 100 beats per minute.
It means it doesn't have to work as hard as it would if it were out of that zone, says Kate Traynor, M.S., R.N., director of the Cardiovascular Disease Prevention Centre at Massachusetts General Hospital.
'Imagine your heart as a car and the oxygen in your blood as petrol. The faster you travel, the more fuel you burn [the more blood that needs to be pumped]. Using more fuel means more work for the heart, which can put it under constant strain,' says Traynor.
How Can You Discover Your Baseline Heart Rate?
to get your numbers.
'The most effective way to find out your resting heart rate is to learn how to take your pulse,' says Dr. Mittal. 'This can be done by feeling your pulse at your wrist or neck.'
Place your index and third fingers on the side of your neck, just next to your windpipe. Alternatively, to check at your wrist, place two fingers between the bone and the tendon, feeling for the radial artery, which is situated on the side of your wrist closest to your thumb.
Once you find your pulse, count the number of beats in 15 seconds, then multiply that number by 4 to calculate your beats per minute, according to the Mayo Clinic.
It's worth keeping an eye on your typical heart rate. Once you're familiar with what that is for your body, monitor it closely. If you notice any changes, make an appointment with your doctor, particularly if your heart rate consistently drops below what's normal for you, or if you experience recurring episodes of unexplained rapid beating.
'If you find that your normal routine is taking more effort than usual, or if you're breathing more heavily than normal or feeling more tired than usual during exercise, it's time to make an appointment with your doctor,' says Traynor.
People who are concerned about potential issues with their heart rate should see a doctor, Dr. Singh advises. A rapid heartbeat usually feels like a pounding or racing sensation in the chest, making people feel unwell in general. Slow heart rates don't cause any noticeable symptoms in the chest, but can make people feel weak and light-headed. In severe cases, a low heart rate can lead to fainting or near-fainting episodes. The key message is: if you notice any of these changes, it's best to get checked out.
What is a Typical Resting Heart Rate for Different Ages?
To determine the typical heart rate range for men based on age:
What Is Considered a Normal or Abnormal Heart Rate?
Fast Resting Heart Rates
which triggers the release of the 'fight or flight' hormone adrenaline.
'Adrenaline is like pouring petrol on a fire for a heart rate,' says Traynor. It can also lead to more serious troubles – everything from fainting fits to more serious problems like blood clots that can cause a stroke, or eventual heart failure.
It was discovered that individuals with a resting heart rate of 84 beats per minute or higher over the course of five years were 55% more likely to die from heart disease than those with lower resting heart rates.
Slow Resting Heart Rates
On the other hand, a resting heart rate of under 60 beats per minute is referred to as bradycardia, which can result in inadequate blood flow to the brain.
'A low heart rate can cause symptoms like feeling extremely fatigued, lightheaded, and dizzy, and in some cases, it may even lead to a loss of consciousness,' says Dr Suneet Mittal, a cardiologist and member of the Heart Rhythm Society.
According to Dr. Singh, certain conditions, such as thyroid disease, can influence the speed at which your heart beats. 'For individuals with an overactive thyroid, referred to as hyperthyroidism, the excessive production of thyroid hormone can lead to an elevated heart rate,' he explains. 'On the other hand, those with an underactive thyroid, known as hypothyroidism, may experience slower heart rates.'
Dr Singh also points out that certain medications can impact heart rate. Pseudoephedrine, a stimulant commonly found in decongestants, can increase it. Beta-blockers, used to treat high blood pressure and an overactive thyroid, can also affect heart rate, making it appear lower. Electrical irregularities in the heart's pathways can also lead to a lower resting heart rate.
– can be below 40 beats per minute. This is because they are able to keep up with their basic metabolic needs without the heart having to pump as much blood as the average person, Dr Singh explains. 'The heart becomes more efficient at pumping blood when we exercise, which is why we recommend cardiovascular exercise,' he says.
Without going over the top, one of the best things you can do to keep your resting heart rate healthy is to exercise. You should be combining both cardiovascular and weight training in your routine, amounting to a total of 150 minutes per week, as Traynor advises.
What influences resting heart rate?
Fitness Level
Those who are in good cardiovascular health train their heart to work more efficiently during exercise. As a result, the heart learns to pump more blood with greater force, which enables it to beat at a slower rate.
Body Size
It has been found that individuals who are taller tend to have a lower resting heart rate compared to those who are of a shorter stature.
Physical/Mental State
As the temperature rises outside, your heart rate increases as well - the warmer the atmosphere, the warmer your bodily temperature becomes. When your body temperature increases, your heart starts to beat faster.
Emotions have a significant impact on your resting heart rate. If you're feeling particularly anxious or distressed, it's likely that your heart rate will be affected by those emotions.
It's a good idea to familiarise yourself with your normal resting heart rate, as it can vary from person to person and is generally considered a range rather than a specific number. If your heart rate starts to change unexpectedly, it's a good idea to get it checked.
What is My Maximum Heart Rate?
As you exercise, your heart rate will increase. Your maximum heart rate is:
220 minus your age
Working out with a heart rate above this level can be hazardous. It is recommended to train at a level that is in line with your fitness levels and heart health.
1. **Exercise regularly**: Regular physical activity can help lower your resting heart
If you're concerned about your resting heart rate being too high, you can make some adjustments to your lifestyle by incorporating the following interventions:
- Research has demonstrated that engaging in regular physical activity can have a positive effect on your resting heart rate. The study found that yoga and aerobic exercise are likely to be the most advantageous types of physical activity.
- It was discovered that individuals with greater body weights had higher resting heart rates compared to those with lower body weights.
- Stress can have an impact on adrenaline and cortisol, key factors that influence an increased heart rate. By employing stress-reducing techniques, we can help lower our resting heart rate.
- It has been discovered that straying from regular sleep patterns can have an adverse effect on resting pulse rates.
- By consuming a balanced diet that includes sufficient protein, carbohydrates and fats, along with essential micronutrients, we are more likely to maintain a healthy weight. By incorporating whole foods into our diets, we are also more likely to increase our intake of fibre, which can help lower the risk of heart-related illnesses.
- Drinking insufficient amounts of water can lead to low hydration levels, making us more susceptible to various health issues.
- Guidelines suggest drinking 6-8 glasses of water daily.
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