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I started monitoring my heart rate (HR) on a daily basis ever since I got my Garmin Instinct. But what caught my attention was my resting HR of 53 beat per minute (bpm) one morning. I was not sure whether it was giving the right measurements, so I noted the measurement for a week. The resting HR was consistently in the range of 53 bpm – 59 bpm while sleeping. This made me explore further on resting HR.
According to the Heart Foundation, a lower resting HR generally means the heart is healthy and in good condition. It is an indication that the heart can pump more blood with each contraction and doesn’t have to work as hard to maintain a steady beat. For an athlete or a very active person, the resting HR can go as low as 40 bpm.
A 2013 research study tracked the cardiovascular health of 2798 subjects over a period of 16 years from 1970-1986. The study found that the high resting HR was associated with lack of physical exercise, higher blood pressure and body weight. The research also found that people with higher resting HR has a greater risk of premature death. Those with resting HR between 81 – 90 bpm doubled the change of death, while the changes tripled for resting HR higher than 90 bpm.
However, an unusually high or low HR may also indicate an underlying problem regardless of fitness level, and may increase the risk of heart disease. Consult a doctor, if you have other signs or symptoms, such as fainting, feeling dizzy, shortness of breath or chest pain.
The heart rate may also be affected by factors like medications, stress, caffeine, emotions, dehydration etc. A good way to monitor your resting HR is to use a wearable heart tracker for the whole day, even during sleeping too, to get a good estimate. In the absence of a heart rate tracker, you can check your pulse several times a day in a rested state.
The Heart Foundation has listed factors affecting HR and some healthy lifestyle of lowering a resting HR. Below is a weekly Garmin report of my resting HR for the period from 27 Sep – 1 Oct 2021.
Disclaimer:
This post is based on my personal fitness level and research papers. This article is not to be used as a diagnosis for health problems nor as a substitute of medical advice. For medical and/or health related advice, always consult your doctor or a qualified health practitioner.