Normal Heart Rate Range During Inactivity or Sleep
Get the Scoop on Your Heartbeat:
Knowing your heart rate isn't only crucial during a workout, but even when you're chillin' like a villain. If your wearable device tracks your resting heart rate (RHR), here's a lowdown on what it's all about.
What's a Typical Resting Heart Rate?
Medical experts often see RHR ranging from 60 to 100 beats per minute (bpm) as normal. However, remember that this figure is usually measured for people sitting quietly in a healthcare setting, not snoozing in their beds like us. So, don't fret if your RHR doesn't match the number mentioned above - that's fine, peachy keen!
Common wearables like Oura and Whoop often record lower RHR numbers, especially if they're worn while bedtime antics are underway. Oura users usually have RHR between 50 and 60 bpm, while Whoop users clock in at 59 bpm for the ladies and 55 bpm for the gents. That said, if you're not an athlete or health enthusiast, the 60-100 bpm range should feel just right.
Lower Resting Heart Rate is usually a Good Sign
People with strong heart muscles and good cardiovascular health often have a lower resting heart rate. Reduced RHR is typically a positive sign that your wellness journey is clicking.
In the short term, a slightly higher-than-usual RHR might mean:
- You've been under a lot of mental or physical stress (like conquering those grueling HIIT sessions)
- You're in your follicular phase, if you're a person with a menstrual cycle
- You're coming down with something
- You're on medication affecting RHR (including stimulants or decongestants)
- Something disturbed your sleep, if your RHR is measured during sleep (like during those late-night Netflix binges)
I find RHR to be quite handy for sizing up how stressed or recovered my body is. If it rises, that's cool, as long as it comes back down within a few days. However, a consistently high RHR for weeks might hint at illness or other health matters that merit a quick search for a healthcare pro.
The Perils of Comparing RHR with Others
As tempting as it is to shoot for a "better" RHR, RHR isn't a competition. Just like your friends who may stand a head taller or shorter, they may have a higher or lower RHR, even before considering their health and fitness levels.
Typically, smaller individuals tend to have slightly higher RHRs. Women also have a few extra beats on the average RHR scale compared to men. Age can also play a role, with RHR slightly increasing in early adulthood and leveling out after.
Whether you're donning a watch or wearable to track RHR, remember that devices can deliver differing readings: The Fitbit may give a reading that's 10 beats higher than the Oura, while other devices - like the Garmin, Whoop, and Apple Watch - fall in between.
The smart move is to keep a close eye on long-term and short-term trends. If your RHR decreases gradually over time as you exercise more, that's a thumbs-up. And when it dances around from day to day, you can use those fluctuations as a nudge to check in on your health, stress, fatigue, and sleep. Always remember, if your RHR appears worryingly high or unusually low, don't hesitate to consult a medical expert.
Don't forget to breathe, buddy. Happy heart monitoring!
Enrichment Data:
In a Nutshell:
The average normal resting heart rate for most adults spans 60 to 100 beats per minute (bpm) regardless of age or gender [1][2]. However, keep in mind that this range can vary based on individual health status and lifestyle factors:
- Age: RHR remains fairly steady across adult ages, but older adults may experience slightly higher RHR values.
- Gender: There's no significant difference in RHR between men and women within the normal range [2].
- Health Status:
- Athletes: Well-trained athletes often have an RHR between 40 to 60 bpm due to their improved cardiovascular fitness [5].
- Fitness and Exercise: Regular exercise can lower RHR since it strengthens the heart [3].
- Stress and Anxiety: Chronic stress can boost RHR [1][5].
- Sleep and Lifestyle: Poor sleep quality, high sugar consumption, caffeine, alcohol, and smoking can all lift RHR values [5].
Monitoring and maintaining a healthy RHR is key for overall heart health and can be impacted by lifestyle adjustments, including regular exercise and stress management [3][5].
- Lower resting heart rate is a good sign of health, as it often indicates strong heart muscles and good cardiovascular fitness, which is usually improved through regular exercise and a healthy lifestyle.
- In the health-and-wellness and fitness-and-exercise world, a healthy resting heart rate can range from 60 to 100 beats per minute, although athletes may have a lower heart rate of around 40 to 60 beats per minute due to their improved cardiovascular health, as observed through science.
