Resting heart rate impacts heart health: Calculate your risk now
A recent study spanning more than two decades has revealed the significant impact of resting heart rate (RHR) on long-term health. The findings provide insights into why tracking RHR may be vital for maintaining health, especially as we age.
The study, published in Open Heart, began in 1993 with 798 participants, all aged 50. Researchers collected baseline RHR data and followed up in 2003 and 2014 when the men were 60 and 71 years old. Across this period, the participants were grouped into three categories based on how their RHR changed: increased, decreased, or remained stable.
The results were clear: men whose RHR increased over the study period faced significantly higher risks of mortality and cardiovascular disease. Specifically, these individuals had nearly twice the risk of dying from any cause compared to those whose RHR decreased or remained stable. Cardiovascular events, such as heart attacks or strokes, were also more common among the group with rising RHR. By contrast, men who managed to lower their RHR over time saw a reduction in these risks, highlighting the potential for lifestyle changes to make a measurable difference.
Baseline RHR at age 50 was also a strong predictor of future health outcomes. Men with RHRs above 75 beats per minute (bpm) at the start of the study were twice as likely to die within the next 20 years compared to men with a resting rate of 55. However, the study found that changes in RHR over time were just as critical, if not more so, in predicting future health risks. This underscores the importance of long-term monitoring of RHR rather than relying solely on a single measurement.
The study also reinforces the importance of healthy lifestyle choices in improving or maintaining RHR. Regular exercise, reduced stress levels, and sufficient sleep are known to lower RHR, enhancing cardiovascular fitness and potentially extending life expectancy.
It is not too difficult these days to track you RHR. Smartwatches and fitness trackers offer a practical way to do this, giving users insights into their cardiovascular health over time. While wearable technology is a valuable tool, it’s not perfect. Factors like improper sensor placement or physical activity during measurements can lead to inaccuracies. Users should treat wearable RHR data as an estimate rather than a definitive metric.
Try this calculator tool to see where you stand
RHR trends vary by age and gender, which makes it important to contextualize the readings. A healthy RHR can differ for men and women across age groups. Generally, lower RHR values indicate better cardiovascular fitness, while consistently high RHR may signal underlying health concerns or lifestyle issues. Try this tool to see which category you fall in.
Resting Heart Rate Calculator
Enter your details below to check your resting heart rate category based on your age and gender.
Source of research study: Chen, Xiao-jing & Barywani, Salim & Hansson, Per-Olof & Thunström, Erik & Rosengren, Annika & Ergatoudes, Constantinos & Mandalenakis, Zacharias & Caidahl, Kenneth & Fu, Michael. (2019). Impact of changes in heart rate with age on all-cause death and cardiovascular events in 50-year-old men from the general population. Open Heart. 6. e000856. 10.1136/openhrt-2018-000856.
Source of figures for calculator: Medicinenet
