Normal heart rate: what is a healthy resting pulse and how to check yours
For most adults, a resting heart rate between 60 and 100 beats a minute is commonly cited as normal. Your own number depends on your fitness, age, medicines and even the time of day. This guide shows you how to take your pulse in under a minute, what makes it rise or fall, how it relates to blood pressure, and when a reading is a reason to talk to your GP.
Key takeaways
- A resting heart rate of about 60 to 100 beats a minute is commonly cited as the normal range for adults.
- Fit people, including many athletes, often have a lower resting rate and feel well.
- Caffeine, stress, fever, dehydration, medicines and poor sleep can all raise your pulse.
- Take your pulse after five minutes of rest, and count for 30 seconds then double it.
- Chest pain, fainting or a racing, irregular heartbeat needs urgent medical attention.
What is a normal resting heart rate?
Your resting heart rate is the number of times your heart beats in one minute while you are calm and still. For most adults, 60 to 100 beats a minute is commonly cited as the normal range.
It is a range, not a target. Two healthy people can sit at 58 and 82 and both be perfectly well. What matters is what is normal for you, and whether it changes noticeably or comes with symptoms.
Children have faster heart rates than adults, and the range changes as they grow. This guide is about adults, and a paediatric nurse or GP can answer questions about a child.
How do I take my pulse at home?
You only need two fingers and a clock or phone timer. Sit quietly for about five minutes first, since walking or climbing the stairs will push the number up.
Place the tips of your first two fingers on the inside of your other wrist, just below the base of the thumb. Press lightly until you feel a steady beat. Avoid using your thumb, because it has its own pulse and can confuse the count.
- Count the beats for 30 seconds and multiply by two
- If the rhythm feels uneven, count for a full 60 seconds instead
- Write down the number, the time and what you were doing
- Repeat on a few different days to see your usual range
What makes my heart rate go up or down?
Your pulse responds to almost everything you do and feel. That is a sign of a heart that adapts, not a sign of trouble.
| Tends to raise it | Tends to lower it |
|---|---|
| Exercise and climbing stairs | Regular fitness training over time |
| Caffeine, energy drinks and nicotine | Rest, sleep and relaxation |
| Stress, anxiety and strong emotions | Slow breathing and calm moments |
| Fever, infection and dehydration | Cool, comfortable surroundings |
| Hot weather and standing for long periods | Some medicines, such as beta-blockers |
| Some medicines and cold remedies | Slow, deep breathing |
Is a low heart rate always a problem?
No. Athletes and very fit people often have a resting rate in the 40s or 50s because their heart pumps more blood with each beat. If you feel well and your GP knows about it, a low number is usually just a sign of fitness.
A slow pulse becomes a concern when it comes with dizziness, fainting, chest discomfort, shortness of breath or unusual tiredness. Some medicines also slow the heart, so mention any new symptoms to your GP or pharmacist.
Our guide on low blood pressure symptoms covers dizziness and fainting in more detail, and explains when to call for emergency help.
What if my heart rate is high at rest?
A resting pulse that stays above 100 beats a minute on several calm readings is worth discussing with your GP. Common reasons include stress, too much caffeine, poor sleep, fever, dehydration and some medicines, and your GP can look for others.
Before your visit, cut back on caffeine, drink enough water and take your pulse at the same time each day for a week. A short log helps your GP see the pattern.
Seek urgent help if a fast heartbeat comes with chest pain, severe shortness of breath, fainting or confusion.
Can I trust my fitness tracker or smartwatch?
Wrist trackers give a useful general picture, especially of trends over weeks. They estimate pulse with light sensors, so readings can be thrown off by a loose strap, movement, dark skin pigment, tattoos or cold hands.
For a reading you plan to show your GP, a manual pulse count or a validated home monitor is more dependable. If your tracker flags an irregular rhythm or an unusually high or low rate, take it as a prompt to book a check, not as a diagnosis.
Avoid obsessing over every number. A watch that alerts you ten times a day can cause more worry than it solves.
When should I see my GP about my heart rate?
Book a visit if your resting rate is regularly above 100 or below 60 and you feel unwell, if you notice a new irregular rhythm, or if you feel palpitations that last or keep coming back.
Call for emergency help if a fast, slow or irregular heartbeat comes with chest pain, severe breathlessness, fainting, confusion or weakness on one side of the body.
Take your log and a list of your medicines and supplements to the appointment, and keep taking prescribed medicine exactly as directed.
Frequently asked questions
What is a normal heart rate for adults?
A resting heart rate of about 60 to 100 beats a minute is commonly cited as normal for adults. Fit people may be lower and still be well, so your GP considers the number together with how you feel.
What is a good resting heart rate by age?
Most adults fall in the same 60 to 100 range regardless of age, although it can drift a little over the years. Children have faster rates, and a GP can advise for a child.
How do I check my pulse without a machine?
Rest for five minutes, place two fingers on the inside of your wrist below the thumb, count the beats for 30 seconds and double the number. If the rhythm feels uneven, count for a full minute.
Does coffee raise my heart rate?
Caffeine can raise the pulse for a while in many people, and the effect varies from person to person. If you notice a racing heart after coffee or energy drinks, try cutting back.
Is 50 beats a minute too low?
For a fit, well person it can be perfectly normal. If you also feel dizzy, faint, breathless or unusually tired, see your GP.
Can anxiety make my heart race?
Yes. Stress and anxiety release hormones that speed up the heart. Slow breathing, rest and talking to someone can help, and your GP can check that nothing else is going on.
Is my smartwatch heart rate accurate?
It is useful for general trends, but it can be off during movement or with a loose fit. For a figure to show your GP, use a manual count or a validated home monitor.
