If you’ve ever noticed your heart racing even when you’re at rest, you’re not alone — and health experts say that may be a sign worth paying attention to. While a certain level of heart rate fluctuation is normal, consistently elevated resting heart rates could be linked to broader health concerns.
According to the British Heart Foundation, a normal resting heart rate for adults ranges from 60 to 100 beats per minute (bpm). This is the pace your heart maintains when you’re completely at rest, like while sleeping, relaxing, or watching TV. However, that number can vary slightly depending on factors such as fitness level, age, stress, and lifestyle.
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To check your own resting heart rate, count your pulse for a full 60 seconds — but only after you’ve been at rest for five to ten minutes. Dr. Tamanna Singh, a cardiologist at the Cleveland Clinic, says a consistently high resting heart rate can signal other health issues. “It’s usually a sign that something else is going on in the body,” she explained.
Contrary to what some might assume, regular exercise is one of the most effective ways to reduce a high resting heart rate. “The more you exercise, the stronger your heart becomes,” Dr. Singh told Surrey Live. “Because it’s able to pump more blood with each beat, it won’t need to pump as hard, which will lower your heart rate.”
Weight management also plays a crucial role. Carrying excess weight places added strain on the heart, requiring it to work harder to circulate blood. A combination of exercise, hydration, and adequate sleep can help improve overall cardiovascular health.
Chronic stress is another major factor that can drive up your resting heart rate. “To help manage stress and anxiety, learn ways to induce calm,” Dr. Singh advises. Techniques like mindfulness, meditation, and deep-breathing exercises can go a long way in calming both mind and heart.
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Certain stimulants and lifestyle choices can also elevate the heart rate. Cutting back on caffeine, nicotine, and alcohol may contribute to healthier readings over time. If your resting heart rate consistently exceeds 100 bpm, it’s important to consult a healthcare professional. Dr. Singh notes that while resting heart rate alone doesn’t determine overall health, it’s “definitely a marker that you should pay attention to.”
According to the British Heart Foundation, elevated resting heart rate, a condition known as tachycardia, can be a symptom of underlying issues such as infection, anaemia, or an overactive thyroid. If you’re also experiencing symptoms like dizziness, fainting, fatigue, or palpitations, don’t delay in seeking medical advice. Early detection can be key in protecting your long-term heart health.
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