Average Resting Heart Rate by Age: What’s Normal, What’s Not and How to Improve Your Reading
A cardiologist explains how menopause can affect your reading
If you own a wearable fitness tracker, you’ve likely seen a category referring to your resting heart rate. As the name implies, it measures the number of times your heart beats per minute while you’re at rest. But what should your average resting rate be by age? How can you tell if you’re in the healthy zone, and more importantly, if your readings signal an underlying issue?
Ultimately, the best source for determining what heart rate is healthiest for your unique body and medical history will come from having a conversation with a trusted physician who can assess your unique needs. But in the meantime, we got an expert’s take on all things resting heart rate.
Average resting heart rate by age
Surprisingly, your average resting heart rate (RHR) doesn’t change all that much as you age, and it typically stays the same from about 10 years old onward. You can calculate your RHR by checking your pulse on your wrist or the side of your neck while you’re relaxed and counting how many times your heart beats in 15 seconds. Multiply that number by four to get your average resting beats per minute.
Woman's World Answers
“A typical resting heart rate is 60 to 100 beats per minute (bpm) for healthy adults, and women—regardless of age— tend to have an average of 70 to 80 bpm,” explains Jasdeep Dalawari, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company.
Menopause can slightly skew those numbers upward “due to hormonal shifts, changes in body composition and reduced cardiovascular efficiency,” adds Dr. Dalawari.
And while there’s a slight decline in average resting heart rate with age, he says the dip isn’t very significant. It’s also worth noting that elite athletes can have a RHR as low as 40 bpm, while certain health conditions can lead to higher resting heart rates for others.
However, “The important thing is to understand what your individual resting heart rate is and, if there’s a swing up or down, getting to the reason why,” says Dr. Dalawari.
What causes a high resting heart rate?
If your RHR falls outside of the average range for women, the cause could range from common reasons that are not alarming on their own to underlying health conditions that are more concerning. Dr. Dalawari says a few benign reasons for a high RHR include:
- Stress or anxiety
- Dehydration
- Lack of sleep
- Caffeine or nicotine
- Recent physical activity
- Fever or illness
- Medications (e.g., decongestants, stimulants, thyroid meds)
Sometimes, an elevated heart rate can be caused by a more serious issue such as:
- Anemia
- Hyperthyroidism
- Heart conditions (e.g., atrial fibrillation, heart failure)
- Poor cardiovascular fitness
- Infections or systemic inflammation
- Autonomic nervous system dysfunction (e.g., POTS)
What causes a low resting heart rate?
- A lower-than-average resting heart rate isn’t typically a concern if you’re in good health. Well-trained athletes and physically fit individuals typically have lower RHR, which reflects their improved cardiovascular conditioning. Your heart rate also naturally lowers while you sleep and may even dip into the 40 bpm-range briefly.
However, Dr. Dalawari says that sometimes a low RHR, such as one that falls below 50 bpm, could signal a bigger health issue that warrants a visit to your doctor—especially if it’s accompanied by the following symptoms:
- Fatigue
- Dizziness or lightheadedness
- Fainting
- Shortness of breath
- Chest pain or discomfort
- Confusion or memory issues
Dr. Dalawari says that if you find yourself experiencing the above symptoms, your low resting heart rate could actually be due to side effects from medication, hypothyroidism, an imbalance in electrolytes or even heart conduction problems.
How to lower your average resting heart rate
To keep your RHR in a healthy range, Dr. Dalawari recommends the following strategies. A fitness tracker can help you keep an eye on your progress over the course of several weeks or months.
1. Exercise regularly
Aim to get at least 150 minutes of moderate-intensity cardio per week (e.g., walking, swimming, biking), which averages out to about 22 minutes per day. Add two days of strength training to support a healthy metabolism and cardiovascular function.
2. Prioritize sleep
We know it’s hard, but try to get about seven to nine hours of quality sleep each night. Poor sleep can raise your RHR and increase stress hormones like cortisol. (See our round-up of study-proven sleep tips here.)
3. Manage stress
Chronic stress increases your sympathetic nervous system activity, which in turn raises your RHR. To rein in your stress levels, try deep breathing, meditation or mindfulness, journaling, spending time outdoors or connecting with supportive friends and family. All of these are proven to help you feel more calm and upbeat.
4. Stay hydrated
Dehydration forces your heart to work harder, increasing your RHR. How do you know if you’re drinking enough water throughout the day? Aim to sip about eight, 8-oz. glasses—enough so that your urine is pale yellow.
5. Cut back on caffeine
Caffeine (especially in the afternoon) and other stimulants such as nicotine, over-the-counter decongestants and energy supplements can all spike your RHR. Avoiding these or scaling back when possible helps bring your numbers back down into a healthy range.
6. Eat heart-healthy foods
To keep both your ticker and your RHR in top shape, focus on high-fiber foods such as vegetables, fruits and legumes; healthy fats like omega-3s from fish, flax or chia seeds and whole grains. And when possible, limit your intake of processed foods, added sugars, sodium and alcohol (aim for no more than one alcoholic drink per day). Need help getting started? Discover the best diets for heart health here.
7. Maintain a healthy weight
Even small weight loss can lower your RHR and blood pressure, easing strain on your heart. Following a heart-smart diet, moving more and prioritizing sound sleep can all help you hit your weight-loss goals.
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