Your heart is one of the most important indicators of your overall health. While most people focus on blood pressure or cholesterol levels, your resting heart rate (RHR) is just as valuable in understanding your cardiovascular fitness and overall wellness. Tracking your RHR regularly can reveal insights into your heart health, stress levels, and even potential underlying conditions.
As part of Heart Health Month this February, we’re inviting you to participate in our Resting Heart Rate Challenge—a simple, effective way to monitor and improve your heart health. Keep reading to learn why your RHR matters, what it reveals about your body, and how small lifestyle changes can make a big difference.
What Is a Resting Heart Rate?
Your resting heart rate (RHR) is the number of times your heart beats per minute (BPM) while at complete rest. The best time to measure it is first thing in the morning, before getting out of bed.
What’s a Healthy Resting Heart Rate?
- Normal RHR for adults: 60–100 BPM
- Athletes or highly active individuals: 40–60 BPM
A lower RHR generally indicates a more efficient heart, meaning your heart doesn’t have to work as hard to pump blood throughout your body. On the other hand, a consistently high resting heart rate may signal stress, poor fitness, dehydration, or even an underlying health issue.
What Your Resting Heart Rate Is Telling You
1. Cardiovascular Fitness
A lower RHR often means better cardiovascular fitness. If your heart is strong, it pumps blood more efficiently, requiring fewer beats per minute. Regular exercise, particularly aerobic activities like walking, cycling, and swimming, can help lower your RHR over time.
2. Stress & Nervous System Balance
Your RHR can also indicate your stress levels. When stressed, your body releases cortisol and adrenaline, increasing your heart rate. Practicing deep breathing, meditation, and mindfulness can help activate the parasympathetic nervous system (your body’s “rest and digest” mode) and lower your RHR.
3. Sleep Quality & Recovery
Poor sleep can lead to a higher RHR, as your body isn’t fully recovering overnight. Prioritizing 7-9 hours of quality sleep can help regulate your heart rate and improve overall well-being.
4. Hydration & Nutrition
Dehydration causes the heart to work harder, leading to an increased RHR. Make sure you’re drinking 1/2 your body weight in oz of water a day. Additionally, a diet rich in leafy greens, healthy fats (like avocado and wild-caught fish), and antioxidant-rich berries can support heart health and help regulate your heart rate.
5. Early Warning Signs
A sudden increase in RHR without an obvious cause (like stress, caffeine, or illness) could indicate an underlying issue such as inflammation, hormonal imbalance, or cardiovascular disease. If you notice significant changes, it’s important to consult a healthcare provider.
Join Our February Resting Heart Rate Challenge!
This Heart Health Month, we’re challenging you to track your RHR daily and adopt heart-healthy habits to improve your overall wellness.
How to Participate:
Measure Your RHR Each Morning – Before getting out of bed, count your pulse for 60 seconds or use a smartwatch/fitness tracker.
Record Your RHR Daily – Keep track using a journal or your phone.
Incorporate Heart-Healthy Habits:
- Move More – Engage in 30 minutes of exercise at least 5 days a week.
- Eat Heart-Supporting Foods – Prioritize leafy greens, berries, lean proteins, and healthy fats.
- Manage Stress – Try deep breathing, meditation, or gratitude journaling.
- Stay Hydrated & Prioritize Sleep – Aim for half your body weight in ounces of water and 7-9 hours of sleep per night.
Why This Challenge Matters
By committing to tracking your RHR and implementing heart-healthy habits, you’re taking a proactive step toward better health. Small changes—like mindful eating, movement, and stress management—can lead to long-term benefits, reducing the risk of heart disease, high blood pressure, and chronic stress.
Are you ready to take control of your heart health and Live Life Well? Join the challenge today!
