What Makes a Good Resting Heart Rate

Resting heart rate (RHR) refers to the number of heartbeats per minute when your body is at complete rest. This means you're not engaging in any physical activity, and your mind and body are in a state of complete relaxation. To ensure external factors like physical activity and stress don’t impact your metrics, Bevel measures your RHR while you are asleep.

A lower RHR is often indicative of a healthy cardiovascular system. It means that your heart is pumping blood more efficiently, which reduces the overall workload on the heart. This improved efficiency can lower the risk of heart-related diseases, and lead to a longer, healthier life.

Putting it in perspective

The chart below displays resting heart rate ranges across various age groups and fitness levels during wake time, highlighting the beats per minute (bpm) for each range. Given that Bevel measures RHR during sleep, your RHR in Bevel may be 20%-30% lower than the numbers below. While these values can serve as a valuable reference point, it is important to note that factors outside of age can also influence RHR.

Factors that influence resting heart rate

As you start tracking your resting heart rate, it is important to keep the following factors in mind: 

Stress and Anxiety: High levels of stress and anxiety can elevate RHR. The body's "fight or flight" response increases heart rate as part of the stress response.

Medications: Certain medications, like decongestants and antibiotics, can elevate RHR as a side effect.

Medical Conditions: Health issues such as hyperthyroidism, anemia, and arrhythmias can impact RHR in either direction.

Sleep: Lack of quality sleep or chronic sleep disorders can lead to a higher RHR.

Smoking, Caffeine, and Alcohol: Smoking and excessive alcohol and caffeine consumption can raise RHR over time.

Pregnancy: During pregnancy, RHR tends to increase due to the additional cardiovascular demands on the body.

How to improve your resting heart rate

Improving your resting heart rate is achievable through various lifestyle changes and habits. Here are some strategies to help you lower your RHR:

Regular Exercise: Engage in cardiovascular exercises like running, cycling, swimming, or brisk walking. Aerobic activities strengthen your heart and lower your RHR over time.

Strength Training: Incorporate strength training exercises into your routine. Building muscle mass can help improve your overall cardiovascular health and contribute to a lower RHR.

Healthy Diet: Consume a well-balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Reducing your intake of processed foods, saturated fats, and added sugars can positively impact your RHR.

Hydration: Stay well hydrated. Dehydration can elevate RHR, so ensure you're drinking an adequate amount of water daily.

Stress Management: Practice stress-reduction techniques like meditation, yoga, deep breathing exercises, or mindfulness to manage stress and anxiety, which can contribute to a higher RHR.

Adequate Sleep: Prioritize quality sleep each night to allow your body to recover and regulate your RHR.

Above all, remember to make gradual changes to your lifestyle as you try to incorporate new habits. Rapidly increasing exercise intensity or making drastic dietary changes can stress your body and temporarily raise your RHR as well.