What Is a Normal Resting Heart Rate by Age?

Your resting heart rate (RHR) is the number of times your heart beats per minute while you’re at rest. It’s a key indicator of your cardiovascular health and fitness. Below, you’ll find age-specific guidelines, factors that can influence your RHR, and practical tips for tracking it. If you ever feel concerned about your heart rate or experience troubling symptoms, consider a free, online symptom check, using the doctor approved Ubie Symptom Checker. And remember, always speak to a doctor about anything that could be life threatening or serious.

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Resting Heart Rate Guidelines by Age

These ranges come from reputable organizations such as the American Heart Association (AHA) and the Mayo Clinic. Individual factors (fitness level, medications, stress) can shift your personal “normal” up or down.

Age Group	Normal Resting Heart Rate (beats per minute)
Newborn (0–1 mo)	70–190
Infant (1–11 mo)	80–160
Toddler (1–2 yr)	80–130
Preschool (3–4 yr)	80–120
Early Childhood (5–6 yr)	75–115
School-Age (7–9 yr)	70–110
Pre-Teen/Teen (10–19 yr)	60–100
Adult (20+ yr)	60–100
Well-trained athlete (adult)	40–60

• Newborns and infants have the highest RHR. As children grow, their RHR gradually slows.
• Adult athletes often have a lower RHR owing to more efficient heart function.

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Why Resting Heart Rate Matters

1. Indicator of Fitness
   • A lower RHR often reflects better cardiovascular fitness.
   • Endurance athletes can have RHRs below 60 bpm—sometimes as low as 40 bpm.

2. General Health Marker
   • Persistent RHR above 100 bpm (tachycardia) or below 60 bpm (bradycardia) in non-athletes may warrant evaluation.
   • Changes from your personal baseline can hint at stress, dehydration, illness or heart problems.

3. Early Warning System
   • Sudden spikes in RHR at rest could signal infection, fever or other medical issues.
   • Consistently low RHR with symptoms like dizziness or shortness of breath should be checked.

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Factors Affecting Resting Heart Rate

Your resting heart rate is not set in stone. Various influences can cause day-to-day or long-term shifts:

• Physical Activity
• Regular aerobic exercise tends to lower RHR.
• Sedentary lifestyle can elevate RHR over time.

• Stress and Emotions
• Anxiety, excitement or stress release adrenaline, raising heart rate.
• Relaxation techniques (deep breathing, meditation) can help reduce RHR.

• Medications and Substances
• Beta blockers lower heart rate; stimulants (caffeine, nicotine) raise it.
• Talk with your doctor before changing any medications.

• Body Temperature
• Fever or hot environments increase heart rate.
• Cold temperatures can slow it slightly.

• Hydration and Blood Volume
• Dehydration makes your heart work harder, increasing RHR.
• Proper hydration supports normal heart function.

• Sleep and Recovery
• Poor sleep quality can elevate resting heart rate.
• Aim for 7–9 hours of restful sleep per night.

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How to Measure Your Resting Heart Rate

1. Choose a time when you are completely at rest—ideally first thing in the morning before getting out of bed.
2. Use your index and middle fingers to press lightly on the inside of your wrist (radial pulse) or on your neck near the windpipe (carotid pulse).
3. Count the beats for 30 seconds and multiply by two to get beats per minute.
4. Repeat on another day to confirm consistency.

Alternatively, many fitness trackers and smartwatches can measure your RHR automatically. Just be sure they’re snug and correctly positioned.

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When to Seek Medical Advice

Most variations in resting heart rate are normal, but certain signs should prompt medical evaluation:

• RHR over 100 bpm at rest (not explained by recent activity, fever or stress).
• RHR below 60 bpm accompanied by fatigue, dizziness, fainting or shortness of breath (in non-athletes).
• Rapid change in your typical RHR baseline without clear cause.
• Chest pain, palpitations or any symptom that feels serious.

If you’re ever uncertain, consider a free, online symptom check, using the doctor approved Ubie Symptom Checker, to get started. Then, be sure to speak to a doctor about anything that could be life threatening or serious.

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Tips to Help Maintain a Healthy Resting Heart Rate

• Stay Active
• Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
• Include strength training twice weekly.

• Manage Stress
• Practice mindfulness or yoga to bring down heart rate naturally.
• Schedule regular breaks throughout your day.

• Prioritize Sleep
• Keep a consistent sleep schedule, even on weekends.
• Create a calm bedtime routine—limit screens and caffeine in the evening.

• Eat Heart-Healthy
• Focus on fruits, vegetables, whole grains and lean proteins.
• Limit processed foods, high sugar and excessive sodium.

• Stay Hydrated
• Drink water throughout the day—especially before, during and after exercise.
• Recognize signs of dehydration (dark urine, dry mouth, headache).

• Avoid Tobacco and Limit Caffeine
• Nicotine and high doses of caffeine can raise RHR.
• If you smoke, speak with a doctor about resources to help you quit.

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Summary

• Resting heart rate varies by age: newborns 70–190 bpm; infants 80–160 bpm; children slow to 70–110 bpm by school age; adults generally 60–100 bpm.
• Well-trained athletes may see RHRs as low as 40–60 bpm.
• Regular monitoring helps you track fitness and detect potential health issues early.
• Lifestyle factors—exercise, stress management, sleep, diet and hydration—play a major role in keeping your RHR within a healthy range.

If you notice unusual changes in your resting heart rate, or if you have symptoms that concern you, consider a free, online symptom check, using the doctor approved Ubie Symptom Checker. Above all, speak to a doctor about anything that could be life threatening or serious. Your heart health matters—stay informed and proactive.