A routine heart health reading may offer an early warning that something more serious is happening inside the body.
Resting heart rate is often treated as just another figure on a smartwatch or fitness tracker, but experts say it can reveal far more than many people realize — including signs of physical stress, illness or changes in overall health.
The term refers to how many times the heart beats per minute when a person is fully at rest, such as while sitting quietly or lying down. This steady rhythm is influenced by the nervous system, which helps regulate the body and keep it in balance.
For most adults, a normal resting heart rate falls between 60 and 100 beats per minute. Some people, including endurance athletes, very fit younger adults and those taking beta-blocker medication, may naturally have a lower rate. In general, a slower resting heart rate is often associated with stronger cardiovascular fitness.
The measurement becomes most valuable when it is checked consistently under similar conditions each day. Watching resting heart rate trends over time can make it easier to spot unusual changes, particularly if the number remains noticeably higher or lower than a person’s typical range.
That kind of daily tracking made a major difference for Michael Snyder, a Stanford geneticist. During an eight-hour flight to Norway, he noticed his heart rate had climbed — and it remained elevated for several days after he arrived. Because he regularly monitored his resting heart rate with a smartwatch, the change stood out immediately.
Worried by the persistent spike, Snyder sought medical advice. Blood tests later revealed he had Lyme disease, a tick-borne infection that can cause serious and long-lasting health problems if it is not diagnosed and treated promptly.
By paying attention to his resting heart rate data, Snyder was able to catch the illness early and begin treatment before it progressed.
Monitoring your resting heart rate overtime can help indicate if something is off
Snyder’s case was in a 2017 study published in the journal PLOS Biology, which found that early model fitness trackers and smartwatches could monitor the body closely enough to spot meaningful health changes before a doctor could.
The study involved 43 participants who wore sensors tracking heart rate, blood oxygen, activity and temperature for up to 11 months. Snyder was the main participant and was monitored for about two years.
The sensors collected over 250,000 measurements from all participants, and researchers found the devices can detect changes linked to heart rate, illness, inflammation, and even insulin resistance.
After analyzing the data, including Snyder’s diagnosis, researchers concluded that the sensors can do much more than count steps – it can show how the body normally functions, how it fluctuates throughout the day and when something starts to change.
One high heart-rate reading alone isn’t a reason to race to the doctor. Resting heart rate can fluctuate for everyday reasons.
Poor sleep, a stressful morning, mild dehydration, early illness or even too much time indoors can impact heart rate.
Resting heart rate refers to how many times your heart beats per minute – while you’re sitting or lying down
‘There’s no universal ideal resting heart rate,’ Cardiologist Dr Cynthia Thaik told The Epoch Times.
‘The shift relative to your normal tells you far more than the absolute value,’ she added, stressing that one’s personal baseline matters more than universal ideal.
A 2016 meta-analysis of 46 studies published in PubMed found that, overtime, a rising resting heart rate was linked to a higher risk of early death, especially from heart disease.
Each ten-beat increase was tied to about a nine percent higher risk.
A few simple lifestyle changes can help keep your heart rate steady.
Staying hydrated is important – when you are dehydrated the volume of your blood decreases, meaning your heart has to work harder to pump blood around the body.
Losing weight, moving regularly, and even practicing slow, intentional breathing can help lower heart rate.
Stress, alcohol and lack of sleep also have an effect on adrenaline and cortisol, which are key drivers of an elevated heart rate.
