Have you checked your resting heart rate lately?
If you haven’t, now might be a good time. Your resting heart rate (RHR)—the number of times your heart beats per minute while you're at rest—is more than just a figure on your smart watch or fitness tracker. It’s one of the most reliable indicators of your cardiovascular health.
According to the American Heart Association, a normal resting heart rate for adults ranges between 60 to 100 beats per minute (bpm). However, research indicates that those who have a resting heart rate that is closer to 60 beats per minute live longer and have fewer heart-related problems than people whose heart rates continuously move towards the higher end of the spectrum.
In one long-term study published in Heart, a peer-reviewed journal by the BMJ, researchers tracked over 2,700 men for 16 years. The results showed that men with a resting heart rate above 85 bpm had twice the risk of death compared to those with a rate below 65 bpm, even when accounting for other health and lifestyle factors.
That’s not just a number—it’s a red flag waving quietly in the background.
What Does a Higher Resting Heart Rate Really Mean?
You might be thinking, "I feel okay. Why should I worry if my heart beats a little faster when I’m not doing anything?"
Here’s why that mindset can be dangerous.
When your heart beats faster than necessary at rest, it’s often a signal that your body is under strain. Maybe it’s stress. Maybe it’s poor sleep. Maybe it’s a lack of recovery, dehydration, inflammation, or the early stages of a chronic disease. In all cases, the heart is essentially overworking when it should be idling.
This increased demand over time can contribute to:
a) High blood pressure
b) Chronic inflammation
c) Heart failure
d) Stroke
e) Sudden cardiac events
You don’t need to feel symptoms right away for damage to occur. A persistently high heart rate can be like a dripping tap—barely noticeable but capable of causing significant damage over time.
Adam’s Wake-Up Call
Let’s bring this to life with a real-world case.
Adam, a 42-year-old tech manager, didn’t see himself as unhealthy. He maintained a reasonable diet, walked occasionally, and didn’t smoke. During a routine workplace checkup, his resting heart rate was measured at 92 bpm. He brushed it off, assuming it was due to coffee or work stress.
Months passed. He started gaining weight, felt sluggish in the mornings, and noticed breathlessness during minor physical activity. His smartwatch showed daily resting heart rate readings in the 90s.
Eventually, after a slight scare with chest tightness, Adam went for a complete cardiac evaluation. The findings: stage 1 hypertension, early signs of left ventricular thickening, and elevated cortisol levels.
The cardiologist said it plainly: “Your heart is working too hard. You’re not sick yet—but you’re headed there fast.”
Adam took it seriously. Six months later, after making sustainable lifestyle changes, his resting heart rate dropped to 68 bpm. He felt more energetic, had better sleep, and even lost the weight he’d gained.
His transformation started with that one overlooked number.
Why a Lower Resting Heart Rate Matters
Your heart is a muscle, and like any muscle, the more it works, the more it wears out. The difference between a heart rate of 60 bpm and 90 bpm isn’t just 30 beats per minute. It’s 43,200 extra beats every single day. Multiply that by 365 days, and you’re talking over 15 million extra heartbeats in a year.
That's like asking a machine to run 25% more all the time, without maintenance.
So, the goal isn’t just to have a lower number for bragging rights. It’s about reducing the wear and tear on your most vital organ. When your heart beats more efficiently, everything else benefits—from blood pressure to sleep quality to overall energy.
How You Can Lower Your Resting Heart Rate Naturally
Thankfully, this is one area of health where you have a lot of control. No prescriptions, no extreme diets—just consistent actions that support your heart's ability to rest when it's supposed to.
1. Build Cardiorespiratory Fitness
Cardio exercise is your number one ally in lowering your resting heart rate. When you engage in regular aerobic activity, your heart becomes more efficient. That means it pumps more blood with fewer beats.
A study in the Journal of Hypertension (2005) showed that individuals who performed moderate aerobic exercise 5 times per week saw an average drop of 5 bpm in their resting heart rate after six months.
Start with any activity that gets your heart rate up for 20–30 minutes:
👉 Brisk walking
👉 Jogging
👉 Swimming
👉 Cycling
👉 Jump rope
👉 Rowing
You don’t need to become a marathon runner. Just moving consistently, even brisk walking, can bring your RHR down over time.
2. Manage Chronic Stress
Stress keeps your body in a state of fight or flight, which activates the sympathetic nervous system. That’s a fancy way of saying your body acts like it’s in danger—even when you’re not. And guess what happens to your heart rate? It spikes.
A Harvard study found that individuals with chronic stress had average resting heart rates 7–10 bpm higher than their low-stress counterparts, regardless of physical fitness.
Try these science-backed methods to calm your nervous system:
👉 Deep belly breathing (inhale for 4, exhale for 6)
👉 Meditation or prayer for 10 minutes daily
👉 Walking in green spaces
👉 Listening to calming music
👉 Taking short screen-free breaks during the day
Even 5 minutes of deep breathing can reset your nervous system and bring your heart rate down.
3. Prioritise Consistent, Quality Sleep
When your body doesn't get enough rest, it compensates by producing more stress hormones like cortisol and adrenaline. These hormones elevate your resting heart rate, especially during the early hours of the day.
A study published in the journal Sleep (2010) revealed that individuals who slept fewer than six hours had significantly higher resting heart rates compared to those who got between 7 and 8 hours of sleep.
To improve sleep quality:
👉 Stick to a consistent bedtime and wake-up time.
👉 Keep your bedroom cool, quiet, and dark.
👉 Avoid caffeine after 2 PM.
👉 Turn off screens at least 30–60 minutes before bed.
👉 Sleep isn’t a luxury. For your heart, it’s a necessity.
4. Stay Hydrated and Eat for Your Heart
Dehydration lowers blood volume, which forces your heart to beat faster to circulate enough blood. That alone can increase resting heart rate.
Then there’s the issue of diet. Processed foods, excessive salt, sugar, and trans fats all stress the cardiovascular system, indirectly raising heart rate over time.
The DASH (Dietary Approaches to Stop Hypertension) diet—a scientifically validated eating plan—was shown in a 2014 clinical trial to reduce resting heart rate by an average of 4 bpm in just 12 weeks.
Simple steps:
➤ Drink at least 2–3 litres of water daily.
➤ Eat more leafy greens, berries, legumes, and nuts.
➤ Choose whole grains over refined carbs.
➤ Reduce processed meat, chips, fast food, and sugary drinks.
➤ Food is either fuel or friction for your heart. Choose wisely.
5. Quit Smoking and Limit Alcohol
Tobacco and excessive alcohol both stimulate the nervous system and make the heart beat faster. That’s not speculation—it’s backed by decades of research.
According to the Centres for Disease Control and Prevention (CDC), smokers typically have an RHR that’s 7 bpm higher than non-smokers. Even moderate alcohol use can raise your heart rate temporarily and interfere with deep sleep.
Here’s what you can do:
👉 Seek help to quit smoking (counselling, patches, gum, apps)
👉 Limit alcohol to no more than 1 drink/day for women, 2 for men
👉 Replace weekend drinking with other social habits like walking, games, or group workouts
Your heart will thank you - literally with fewer beats per minute.
6. Track Progress and Make Adjustments
What you track improves. One of the best things you can do is monitor your resting heart rate daily, ideally first thing in the morning. Many fitness trackers and smartwatches make this easy.
Over time, you’ll start noticing trends:
- Does stress raise your RHR?
- Does good sleep lower it?
- How does exercise affect it over weeks?
- These insights help you fine-tune your routine and stay motivated.
Bonus tip: Create a weekly heart rate journal. Just write down your RHR each morning and a note about your previous day’s activities. Within a month, you’ll see patterns that speak louder than any doctor’s warning.
A Stronger Heart Starts with Fewer Beats
You don’t need to overhaul your life or commit to a boot camp. But you do need to commit to consistency. A lower resting heart rate isn’t just a fitness goal—it’s a life-extending strategy. It tells you how hard your heart is working behind the scenes.
More importantly, it tells you how well your body is managing the everyday challenges of stress, sleep, diet, and movement.
You don’t have to wait for a heart scare to make a change. You just need to start—today—with one decision:
Move more. Stress less. Sleep deeper. Eat smarter. Track everything.
And watch your heartbeat... a little slower, a little stronger, every day.
Quick Checklist: Natural Ways to Lower Resting Heart Rate
✅ Cardio exercise (20–30 min, 5 days/week)
✅ Stress reduction with breathing or meditation
✅ 7–8 hours of quality sleep
✅ Hydration and whole-food eating
✅ Quit smoking and limit alcohol
✅ Track RHR daily and review trends