Ideal Resting Heart Rate

The number of times your heart contracts (beats) per minute is measured and expressed in 'beats per minute' (bpm). This number shows your heart rate. The heart rate measured when you are at rest is called normal or Resting Heart Rate (RHR). You must have observed that the heart rate is not constant throughout the day. It changes during daily physical activities. It increases substantially not only during strenuous exercises but also during simple and mild exercises like taking stairs. It lowers down when you rest. It depends on the sex, age, weight, overall health and lifestyle of a person. So it is not possible to quote one unique figure as an 'ideal resting heart rate'. Let us take a look at the normal heart rate range for children, men and women.

Normal Resting Heart Rate

• RHR for newborn infants: 100 - 160 bpm
• RHR for children belonging to the age group 1-10 years: 70 - 120 bpm
• RHR for children over 10 and adults (even elderly): 60 - 100 bpm
• RHR for well-trained athletes: 40 - 60 bpm

RHR is one of the basic yet important cardio-vascular parameters which helps assess the overall health of an individual. Athletes who undergo intensive training show an exclusively low heart rate. This means, they increase the capacity of their heart and lungs by undergoing endurance training. Their heart muscle is so toned that it can pump the required quantity of blood by contracting minimum number of times. A damaged heart needs to work harder and faster to meet the needs of the body. So those who have weak hearts show higher heart rate. During exercise, your heart beats faster; as the demand for blood and oxygen increases. If RHR of an athlete is considered as an ideal one, then common people won't ever be able to reach the goal of attaining the ideal heart rate. For common people, it is better to be near the lower limit, 60 bpm, and that could be the healthy or ideal resting heart rate for them. Having a healthy RHR means you have a perfectly functioning, healthy heart.

Women generally have a slightly faster RHR than men. Young children and adults also have a slightly faster RHR than the elderly. If you consider two persons of same age and sex, then the person with more weight will exhibit a slightly faster RHR than the other one. So being in normal weight range is essential to have good resting heart rate. Those who are diagnosed with thyroid problems, high blood pressure, diabetes, etc. may exhibit very low or high heart rates owing to the affected capacity of their heart and lungs. Those who lead a sedentary lifestyle show relatively higher resting heart rate than those who are physically active. Excessive consumption of alcohol, drugs, caffeine, certain medications affects the heart rate significantly. Pregnant women also have higher RHR due to increased metabolism. With the help of RHR, you can also assess your recovery rate after exertion. The exertion can be of any type, workout, sport, vigorous walk or just house cleaning. If your heart returns to its resting rate, within a short while, then you are considered as healthy or perfectly fit.

Resting Heart Rate Chart for Men

Age	RHR for Athletes	Excellent	Very Good	Good	Average	Below Average	Poor
18-25	49-55	56-61	62-65	66-69	70-73	74-81	82+
26-35	49-54	55-61	62-65	66-70	71-74	75-81	82+
36-45	50-56	57-62	63-66	67-70	71-75	76-82	83+
46-55	50-57	58-63	64-67	68-71	72-76	77-83	84+
56-65	51-56	57-61	62-67	68-71	72-75	76-81	82+
65+	50-55	56-61	62-65	66-69	70-73	74-79	80+

Resting Heart Rate Chart for Women

Age	RHR for Athletes	Excellent	Very Good	Good	Average	Below Average	Poor
18-25	54-60	61-65	66-69	70-73	74-78	79-84	85+
26-35	54-59	60-64	65-68	69-72	73-76	77-82	83+
36-45	54-59	60-64	65-69	70-73	74-78	79-84	85+
46-55	54-60	61-65	66-69	70-73	74-77	78-83	84+
56-65	54-59	60-64	65-68	69-73	74-77	78-83	84+
65+	54-59	60-64	65-68	69-72	73-76	77-84	84+

Check to which group your RHR belongs and decide your goal or the ideal resting heart rate for you. With balanced diet and regular exercises, you can improve your heart rate considerably. Those diagnosed with diseases and those on medications should consult the doctor before exercising. Avoiding excess alcohol, avoiding smoking can help you achieve your goal. With increased capacity of the heart and the lungs, you can lead a healthy and happy life.