Resting heart rate (RHR) is a clinical parameter that is easily measured. Its average value ranges from 50 to 90 beats per minute [1] with some studies determining the general average between 60 and 100 beats per minute [2], and it tends to drop during the night [1]. RHR can drop to 30 bpm in healthy individuals, but it is also somewhat influenced by genetics, with somewhat greater values in women than in males. Since it is now feasible to reliably and consistently self-measure RHR using a smartwatch or cell phone, RHR monitoring has gained a lot of traction among the general public. People must thus be aware of the clinical importance of the resting heart rate and its ability to prevent chronic diseases [1].

What is Heart Rate Variability? [3]

Heart Rate Variability (HRV) is a simple technique used to measure the variations in time between heartbeats. It's an important indicator of how well the autonomic nervous system is functioning.

So, why does HRV Matter? HRV is often reduced in various health conditions like diabetes, coronary artery disease, and heart failure. These conditions typically show a decrease in parasympathetic activity (which helps the body relax) and an increase in sympathetic activity (which prepares the body for stress). By understanding HRV, we can gain valuable insights into our heart health and overall well-being.

In healthy individuals, HRV can vary widely due to several factors. Factors such as age, posture, emotions, and even the time of day can affect HRV.

When a person is alert or under stress, HRV typically decreases due to an increase in sympathetic activity (the "fight or flight" response) and a decrease in parasympathetic activity (the "rest and digest" response). On the other hand, activities that reduce sympathetic activity, such as relaxation techniques, certain medications, and possibly physical training, can increase HRV. Conversely, a sedentary lifestyle can decrease parasympathetic activity and increase sympathetic activity, leading to reduced HRV.

What is the Resting Heart Rate by Age and Gender? [4]

The resting heart rates by age and gender are provided below:

Men (Beats Per Minute)

Women (Beats Per Minute)

In conclusion, resting heart rate (RHR) is a valuable, easily measurable indicator of cardiovascular health, typically ranging from 50 to 90 beats per minute, with variations based on age, gender, and individual health. Monitoring RHR, particularly with modern self-measurement tools, can provide crucial insights into heart health and aid in the prevention of chronic diseases. [1]

Heart Rate Variability (HRV) complements RHR by offering a window into the autonomic nervous system's balance and overall cardiovascular wellness. HRV variations reflect how well the body manages stress and relaxation, highlighting its importance in assessing health conditions like diabetes and heart disorders. [3]

References

1. Nanchen, D. (2018). Resting heart rate: what is normal?. Heart, 104(13), 1048-1049.
2. Olshansky, B., Ricci, F., & Fedorowski, A. (2023). Importance of resting heart rate. Trends in Cardiovascular Medicine, 33(8), 502-515.
3. Relative influence of age, resting heart rate and sedentary life style in short-term analysis of heart rate variability, E R Migliaro 1, P Contreras, S Bech, A Etxagibel, M Castro, R Ricca, K Vicente
4. Migliaro, E. R., Contreras, P., Bech, S., Etxagibel, A., Castro, M., Ricca, R., & Vicente, K. (2001). Relative influence of age, resting heart rate and sedentary life style in short-term analysis of heart rate variability. Brazilian Journal of Medical and Biological Research, 34, 493-500.