What Is a Normal Heart Rate

It all depends on age, physical fitness and a variety of other factors.

At your last checkup, you probably were told your resting heart rate, or pulse. Or maybe you get alerts throughout the day thanks to your fitness tracker or smart watch.

But what does this number actually mean? And how do you know if you have a normal heart rate?

“Your heart rate is a simple, yet vital indicator of your overall heart health,” says Michael Kayal, DO, a Geisinger cardiologist. “Knowing your ‘normal’ heart rate at rest can help you gauge your fitness, keep tabs on your health and spot when something might need medical attention.”

A variety of factors can influence how fast or slow your heart beats. Learn how to measure heart rate, what’s normal — and what’s not — and how to lower yours.

What is a resting heart rate?

In simple terms, a resting heart rate is the number of times your heart beats per minute (bpm) when you’re at rest.

“It’s a core vital sign that reflects how efficiently your heart pumps blood and delivers oxygen throughout your body,” says Dr. Kayal. “Generally, a lower number means you’re in better physical shape because your heart isn’t having to work as hard to pump blood.”

Your heart doesn’t beat regularly like clockwork. It varies from person to person and rises and falls throughout the day based on factors like activity, stress, medication and weight. But a resting heart rate that’s too fast — or too slow — can be a sign of heart issues or other health problems.

That’s why having a baseline of what your resting heart rate usually is can help you and your doctor monitor your health over time.

How to measure heart rate?

There are 2 main ways to check your heart rate or pulse: manually and with a wearable device. With either method, be sure to wait at least 10 minutes after any exercise or stressful situation.

To measure your heart rate manually:

Gently place your index and middle fingers on the inside of your wrist just below your thumb or on the side of your neck next to your windpipe. You should feel your pulse.
Set a stopwatch or timer for 15 seconds and count the number of pulses you feel during that time. (It can be easier if a friend manages the timer for you.)
Multiply that number by 4 to get your resting heart rate.
Repeat these steps a few times and take the average to get the most accurate results.

“The morning is usually a good time to check,” says Dr. Kayal. “Just make sure it’s before you’ve had your coffee or done any physical activity.”

You can also try wearable monitors or fitness trackers, which can automatically track changes over time. These devices usually strap around your chest, arm or wrist and can be worn during exercise or as you go about your daily life.

Average resting heart rates

What’s considered normal can vary from person to person, but the average resting heart rate for adults is 60 – 100 bpm. If your results are consistently below 60 bpm, it’s considered bradycardia; above 100 bpm, it’s referred to as tachycardia.

Keep in mind, average resting heart rates change based on age. “What’s normal for a 4-year-old is going to be completely different than what’s normal for a 75-year-old,” says Dr. Kayal.

The following ranges are considered normal for each age group:

0 – 1 month old: 100 to 160 bpm
2 – 11 months old: 80 to 140 bpm
1 – 3 years old: 80 to 130 bpm
3 – 5 years old: 80 to 110 bpm
6 – 12 years old: 70 to 100 bpm
13 years through adulthood: 60 to 100 bpm
Well-trained athletes: 40 to 60 bpm

If your result is outside these ranges, it doesn't necessarily mean something is wrong, but it’s always best to check with your doctor to be sure.

What else affects your normal heart rate?

Along with age, a variety of factors can influence how fast or slow your heart is beating, including:

Fitness level: Training strengthens the heart. So, if you’re fit and healthy, your heart will be more efficient at pumping blood around the body and will beat more slowly.
Weight. Extra weight (body mass indexes greater than 25) makes the heart work harder to pump blood through a larger body and increases the heart rate.
Stress: Stress affects nearly every system in your body, and it can make your heart beat faster.
Medications: Beta blockers and calcium channel blockers can lower your heart rate, while asthma medications, antibiotics, cold medicines and antidepressants can raise it.

Tips to lower heart rate

Because a lower resting heart rate is generally a sign of a healthy heart, it’s a good idea to monitor yours and take steps to reduce it if it’s high.

You can lower your heart rate by improving cardiovascular fitness and reducing factors that place extra demand on the heart. Even small, consistent lifestyle changes make a difference:

Stay active

Exercising is a great way to strengthen your heart muscle and improve its efficiency. For best results, aim for 150 minutes of moderate-intensity exercise each week. Not much for jogging or hitting the gym? There are plenty of easy, creative exercises you can try like bicycling, brisk walking, swimming or even gardening.

Quit smoking

In case you needed another reason to quit, nicotine makes your heart work harder and raises your risk of cardiovascular disease. Rather than quitting cold turkey, work with your doctor to come up with a plan you can stick with.

Eat a heart-healthy diet

What you eat plays a big part in heart health. Center your meals around vegetables, fruits, whole grains and lean proteins. And try to limit added sugars, refined grains, excess sodium and trans fat from fried foods.

A good tip is to shop the perimeter of the grocery store, focusing on fresh produce, lean meats and whole grains, rather than the middle aisles filled with processed foods.

Stay hydrated

Staying hydrated is important for your overall health, but it can also help lower your heart rate by keeping your blood volume up. When you’re dehydrated, your blood becomes thicker and harder for your heart to pump through your body. Stay hydrated by carrying a reusable water bottle or eating water-rich foods like cucumbers, watermelon or leafy greens.

Limit how much caffeine and alcohol you drink

Alcohol can make dehydration worse, and caffeine is a stimulant that causes your heart to speed up. Know how much alcohol is in your drink and consider swapping espresso for low-caffeine tea.

Reduce stress

Reducing stress is good for all areas of your health, including your heart. Some relaxation techniques to try are deep-breathing exercises, meditation and yoga. Getting 7 to 9 hours of sleep every night can help reduce stress, too.

When to see a doctor about your normal heart rate

It’s easy to measure your heart rate on your own. And if you check it regularly, you’ll know what’s normal for you.

Your resting heart rate can change throughout the day based on a variety of factors, and no one number is considered “normal.” That’s why it’s important to work with your doctor to determine what’s right for your body and what warrants a visit.

“If you're consistently under 60 bpm or over 100 bpm, or if you have irregular rhythms, it’s a good idea to check in with your provider,” says Dr. Kayal. “This is especially true if you notice any chest pain, shortness of breath, fainting or dizziness.”