Resting Heart Rate - Influencing Factors, Range, Maintenance, and Discrepancies

Introduction

The resting heart rate, also referred to as RHR, is a range of heartbeats in a minute. The values range from 60 beats in a minute to 100 beats in a minute. The unit of measurement for heart rate is beats per minute or bpm. The beats per minute or the resting heart rate increases if there is a decrease in physical activity. Thus, it can be said that resting heart rate is indirectly proportional to the intensity of physical activity. The more cardiovascular fitness, the lesser the resting heart rate. The resting heart rate range can be used to assess one's overall well-being and physical condition.

What Affects the Resting Heart Rate of an Individual?

A person's resting heart rate is influenced by both intrinsic and external factors.

Mentioned below are a few of the factors that affect an individual's resting heart rate.

• Age.

• Gender.

• The temperature of the environment.

• Stress.

• Happiness.

• Fear.

• Anxiety.

• Position of the body.

• Altitude.

• Hormonal disturbances.

• Body temperature.

• Antidepressants.

• Beta-blocker medications.

• Exercise.

• Yoga.

• Hyperventilation.

• Fitness level.

• Physical activeness.

• Smoking.

• Presence of cardiovascular disease.

• High cholesterol.

• Diabetes mellitus.

• Diet.

• Geographical atmosphere and location.

• Standing up.

• Lying down.

• Body size.

• Hot and humid zones.

• Intake of coffee.

• Obesity.

• Fever.

• Ongoing infections.

• A habit of tobacco use.

What Is the Resting Heart Rate According to Age?

The World Health Organization's values for various age groups' resting heart rate ranges are listed below.

• Newborn: 100 to 160 bpm.

• Age 0 to 5 months: 90 to 150 bpm.

• Age 6 to 12 months: 80 to 140 bpm.

• Age 1 to 3 years: 80 to 130 bpm.

• Age 3 to 5 years: 80 to 120 bpm.

• Age 6 to 10 years: 70 to 110 bpm.

• Age 11 to 14 years: 60 to 105 bpm.

• Age 20: 100 to 170 bpm.

• Age 30: 95 to 162 bpm.

• Age 40: 90 to 153 bpm.

• Age 50: 85 to 145 bpm.

• Age 60: 80 to 136 bpm.

• Age 70: 75 to 128 bpm.

What Is the Maximal Heart Rate?

The highest possible heart rate that can be attained during intense physical activity is referred to as the maximal heart rate. Numerous studies have developed a formula that, when an individual's age is subtracted from 220, yields the approximate age-related maximum heart rate of that individual.

How to Measure Resting Heart Rate?

Steps involved in determining one’s heart rate include the following:

• Sit in a place and rest for a few minutes.

• Now, rotate the wrist with the palm facing upward.

• Now feel the pulse with fingers placed on the wrist.

• To find the beats per minute, calculate the beats for a period of 30 seconds and multiply the result by two.

Body parts that are sensitive to pulse are the following mentioned below.

• The side of the neck.

• The pit opposite the elbow.

• The base of the wrist.

• The temples of the head.

• The corner of the eye.

• The bottom of the toe.

• Beside the windpipe.

• Back of the knees.

• Groin.

• The inner side of the foot.

• Top of the foot.

How to Maintain a Good Resting Heart Rate?

Resting heart rates are bound to change if the individual is not resting. At times, one may notice their resting heart rate fluctuating even during rest. This is common and can be easily manipulated.

Mentioned below are a few tips to reduce and maintain one’s resting heart rate according to age and gender.

• Practice deep inhalation and exhalation.

• Focused meditation.

• Remain calm and collected.

• Gathering one’s thoughts.

• Exercise.

• Box breathing.

• Guided breathing techniques.

• Vagal maneuver.

• Carotid sinus massage- to be done only by professionals and healthcare providers.

• Holding the knees against the chest for sixty seconds.

• Brisk walking.

• Cold water therapy.

• Stretching.

• Thirty minutes of low-impact strength training.

What Causes An Increase in the Resting Heart Rate?

Tachycardia (increased heart rate) can be brought on by a variety of activities in addition to physiological issues. There is no predetermined list of factors that can cause a person's heart rate to increase.

A few potential causes for a rise in resting heart rate are listed below.

• Aging.

• Stress.

• Obesity.

• Drinking coffee.

• Smoking.

• Pregnancy.

• Standing up all of a sudden.

• Intense physical activity.

• Drinking alcohol.

• Living in a tropical country.

• Certain medications.

• Drugs.

• Anxiety.

• Issues with the heart’s conduction system.

• Fear.

• Anemia (low number of red blood cells in the blood).

• Hyperthyroidism (excessive production of thyroid hormones)

What Causes A Decrease in the Resting Heart Rate?

When someone's heart rate is low, the condition is known as bradycardia. Bradycardia can occur for several reasons. They are as follows:

• Heart tissue damage.

• Age.

• Heart attack.

• Congenital heart defect.

• Inflammation of heart tissue.

• Heart surgery complications.

• An underactive thyroid gland.

• Imbalance of chemicals in the blood.

• Imbalance of calcium levels.

• Imbalance of potassium levels.

• Obstructive sleep apnea.

• Rheumatic fever.

• Lupus.

• Sedatives.

• Opioids.

• Antiarrhythmic drugs.

• Psychiatric medications.

• Beta-blockers.

How to Diagnose a Discrepancy in Resting Heart Rate?

It is necessary to treat bradycardia or tachycardia. Such variations in heart rate could be a potential indicator of cardiovascular disease. The patient's complete medical history and medication history are often taken by the healthcare professional. The medical professional may utilize the diagnostic methods listed below to identify the underlying cause of fluctuations in resting heart rate.

• Holter monitor.

• Electrocardiogram.

• Tilt-table test.

• Treadmill test.

• Ultrasound of the heart.

• Magnetic resonance imaging.

• Computerized tomography scan.

When to See a Doctor?

Contact the physician if one experiences any of the following, along with noticeable changes in the heart rate.

• Dyspnea (shortness of breath).

• Chest pain.

• Chest tightness.

• Lightheadedness.

• Difficulty in working out.

Conclusion

The resting heart rate of an individual can speak a lot about their cardiovascular health as well as overall fitness level. There are several ways to improve and manage one's resting heart rate, but it all begins by being aware of the right range for specific age groups and genders. Additionally, one must be punctual about getting medical tests in case they have a family history of cardiovascular diseases. Consuming a nutritious diet rich in fruits and vegetables, lowering the intake of sodium, avoiding carbohydrates and sugar, reducing the amount of cholesterol in meals, regular exercise, brisk walking, increased physical activity, and avoiding a sedentary lifestyle are a few ways to have a healthy resting heart rate regardless of age and gender.