A woman uses a smartwatch to monitor her resting heart rate, highlighting the importance of tracking heart health
Your heart rate is a dynamic measure, changing constantly throughout the day. It speeds up when you’re active and slows down when you’re at rest. It’s natural to wonder if your heart rate is where it should be, especially if you notice it feels consistently fast even when you’re relaxing. If you’re asking yourself, “Why Is My Resting Heart Rate So High?”, you’re not alone. Understanding what a high resting heart rate means, what causes it, and what you can do about it is crucial for maintaining good health.
What is a Normal Resting Heart Rate?
Resting heart rate (RHR) is the speed at which your heart beats when you are at complete rest, typically when you are sitting or lying down and feeling calm. For most adults, a normal resting heart rate falls within the range of 60 to 90 beats per minute (bpm). However, a resting heart rate above 90 bpm is considered high. While occasional fluctuations are normal, a consistently elevated resting heart rate over time can be an important indicator of potential health concerns, particularly related to your heart.
Factors That Can Cause a High Resting Heart Rate
Several factors can influence your resting heart rate, and understanding these can help shed light on why yours might be elevated.
- Genetics: Your genes play a role in determining your baseline heart rate. Some people are simply predisposed to naturally having a slightly higher or lower resting heart rate.
- Age: As you age, your resting heart rate tends to increase gradually. This is a natural physiological change, but significant increases should still be monitored.
- Lack of Physical Activity: Regular exercise is a powerful way to lower your resting heart rate. Conversely, a sedentary lifestyle can contribute to a higher RHR. Think of your heart as a muscle; the more you exercise it, the more efficient it becomes at pumping blood, requiring fewer beats per minute at rest.
- Stress and Anxiety: Emotional stress, anxiety, and even excitement trigger the release of stress hormones like adrenaline and cortisol. These hormones can speed up your heart rate. Chronic stress can lead to a persistently elevated resting heart rate.
- Medications: Certain medications can have side effects that increase your heart rate. Common culprits include decongestants, asthma inhalers, thyroid medications, and some antidepressants.
- Medical Conditions: Various underlying health conditions can cause a high resting heart rate. These include:
- Hyperthyroidism (Overactive Thyroid): An overactive thyroid gland produces excess thyroid hormone, which can stimulate the heart and increase heart rate.
- Anemia: In anemia, your body doesn’t have enough red blood cells to carry oxygen effectively. The heart may beat faster to compensate for the reduced oxygen-carrying capacity.
- Dehydration: When you’re dehydrated, your blood volume decreases, making it harder for your heart to pump blood efficiently, potentially leading to an increased heart rate.
- Fever and Illness: Your heart rate typically increases when you have a fever or are fighting an infection as your body works harder to combat illness.
- Cardiovascular Issues: While a high resting heart rate can be a sign of potential heart trouble, it’s also important to note that in some cases, it can be caused by underlying heart conditions that are not yet diagnosed.
The Link Between High Resting Heart Rate and Your Health
Research has consistently shown a connection between resting heart rate and long-term health outcomes. A key study published in JAMA investigated the changes in resting heart rate over a decade in over 29,000 individuals without pre-existing heart conditions. The findings were significant: people whose resting heart rate increased from below 70 bpm to over 85 bpm over the 10-year period had a 90% higher likelihood of death during the study compared to those whose heart rate remained below 70 bpm.
Another study focusing on over 129,000 postmenopausal women revealed that women with a resting heart rate exceeding 76 bpm were 26% more likely to experience a heart attack or die from heart disease compared to those with a resting heart rate of 62 bpm or less.
These studies, among others, highlight that while a high resting heart rate isn’t a diagnosis in itself, it serves as a valuable indicator that should not be ignored. It suggests a potential increased risk for cardiovascular problems and overall mortality.
How to Measure Your Resting Heart Rate at Home
Monitoring your resting heart rate is a simple process you can easily do at home:
- Find your pulse: Gently place the index and middle fingers of one hand on the wrist of your other hand, at the base of your thumb. Press lightly until you feel a throbbing pulse.
- Count the beats: Once you find your pulse, count the number of beats you feel for 15 seconds.
- Calculate bpm: Multiply the number of beats you counted by four to get your resting heart rate in beats per minute (bpm).
- Best time to measure: The most accurate time to measure your resting heart rate is first thing in the morning, after you’ve been resting and before you get out of bed.
- Consistency is key: Measure your resting heart rate at the same time each day for a week to get a good baseline understanding of your average RHR.
How to Lower a High Resting Heart Rate
Fortunately, there are several lifestyle modifications you can adopt to help lower a high resting heart rate and improve your overall heart health:
- Increase Exercise: Regular physical activity is one of the most effective ways to lower your resting heart rate. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like brisk walking, jogging, swimming, and cycling are excellent choices. Exercise strengthens your heart muscle, making it more efficient and reducing the need for it to beat as fast at rest.
- Manage Stress: Chronic stress takes a toll on your heart. Incorporate stress-reduction techniques into your daily routine. Practices like meditation, deep breathing exercises, yoga, and tai chi can help calm your nervous system and lower your resting heart rate over time.
- Quit Smoking: Smoking has numerous negative impacts on cardiovascular health, including increasing your resting heart rate. Quitting smoking is one of the best things you can do for your heart and overall health. Within weeks of quitting, you may notice your resting heart rate starting to decrease.
- Maintain a Healthy Weight: Excess weight puts extra strain on your heart. Losing even a modest amount of weight if you are overweight or obese can help lower your resting heart rate. A healthy diet and regular exercise are key to achieving and maintaining a healthy weight.
- Stay Hydrated: Dehydration can increase your heart rate. Ensure you are drinking enough water throughout the day to maintain proper hydration.
When to Be Concerned About Your High Resting Heart Rate and See a Doctor
While a slightly elevated resting heart rate might not always be a cause for immediate alarm, it’s important to pay attention to persistent trends. If your resting heart rate is consistently above 85 bpm, it’s advisable to discuss this with your doctor.
It’s crucial to remember that a high resting heart rate is not a diagnosis but rather a potential indicator that warrants further investigation, especially if you experience other symptoms like palpitations, dizziness, shortness of breath, or chest pain. Your doctor can evaluate your individual risk factors, conduct necessary tests, and determine if your elevated resting heart rate is a sign of an underlying health issue that needs to be addressed. Understanding why your resting heart rate might be high is the first step towards taking proactive steps for your heart health.
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch. See Full Bio
View all posts by Howard E. LeWine, MD
