If Your Resting Heart Rate Is 100 To 105 Youd Better Read This Article To Find Out What The Bad News Is
The straight question is:
Can a resting heart rate of 100 to 105 beats per minute be harmful to the heart or in some way be tied to a future health ailment?
Yes there is emerging evidence that higher resting heart rates correlate with increased cardiovascular risk, says Alvaro Waissbluth, MD, an Ohio-based heart surgeon board certified in interventional cardiology and cardiovascular diseases, and founder of Eat Tank, an educational nutrition initiative that provides simple tools and practical knowledge for better understanding food.
Dr. Waissbluth continues, There are many risk factors that influence ones risk of cardiovascular disease and they all have a cumulative effect.
If your resting pulse tends to be between 100 and 105, there are things you can do to lower it, but youll probably need some patience dont expect the lowering to occur overnight.
First off, stop smoking if you smoke. Smoking accelerates resting pulse. This speeding up does NOT strengthen the heart.
Shutterstock/Bogdan Vija
However, the elevated heart rate that comes from structured exercise does improve the heart.
Aerobic exercise three times a week, and strength training on other days, will lower a fast resting pulse.
Tip: If you use a treadmill, do NOT hold on. Pump your arms.
Consistency in your exercise is crucial: three times a week, week after week, month after month for the rest of your life.
Interval training should be high intensity or medium/high intensity for best results.
How To Lower Resting Heart Rate
If you are having an episode of elevated heart rate, try the Valsalva maneuver, a simple trick to relax your heart:
- Hold your nose tightly and breathe out forcefully through your mouth as if stifling a sneeze or blowing up a tight balloon.
- At the same time, bear down as if youre having a bowel movement.
This quick, full-body strain can trigger your heart to go back to a normal rhythm.
Generally, a lower resting heart rate indicates that your heart is functioning efficiently. The ability of the heart to return to a resting heart rate quickly after exercise is an indicator of good cardiovascular fitness.
If your resting heart rate changes drastically or you have a consistently elevated heart rate, talk to your provider. A higher resting heart rate can be a sign of a heart problem. If you are an adult with a resting heart rate between 80 to 100 BPM, you might be at risk.
Keeping track of your heart rate can help you improve your overall health and adjust your exercise routine to stay healthy.
Want to learn more about your heart? Visit the UPMC Heart and Vascular Institute online.
Editor’s Note: This article was originally published on July 11, 2015, and was last reviewed on April 6, 2022
Tips For Lowering Your Resting Heart Rate
When your resting heart rate is in the normal heart rate range for your age, your heart muscle doesnt have to work as hard to pump enough blood to keep a steady beat.
If someone notices an increase in their heart rate within a certain periodafter not being physically active for a year or two, for examplebut other things havent changed much with their health, the elevated heart rate could indicate they may need to be more active to lower the heart rate, says Dr. Tilahun.
If your resting heart rate is higher than the normal adult heart rate of 60 to 100 beats per minute, regular activity is key to bringing the heart rate down. That activity could be exercise, but it doesnt have to be dedicated exercise. It could be walking, gardening, mowing the lawn or other regular activities, says Tilahun.
When youre doing the activity, the heart rate is going to be higher, and people sometimes get worried. But thats not an issueits whats supposed to happen. Over time, regular activity will lower the heart rate for most people, he adds.
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What Is My Role In Checking Out My Fast Heart Rate
If you are concerned about an elevated heart rate, make sure you arent currently dehydrated, and that you are being treated properly for any related medical condition.
If youve accounted for common causes of an elevated heart rate including reducing or eliminating caffeine and are still experiencing symptoms, make sure to see a doctor as soon as possible.
About Heart And Vascular Institute
The UPMC Heart and Vascular Institute has long been a leader in cardiovascular care, with a rich history in clinical research and innovation. As one of the first heart transplant centers in the country and as the developer of one of the first heart-assist devices, UPMC has contributed to advancing the field of cardiovascular medicine. We strive to provide the most advanced, cutting-edge care for our patients, treating both common and complex conditions. We also offer services that seek to improve the health of our communities, including heart screenings, free clinics, and heart health education. Find an expert near you.
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What Makes A Heart Rate Soar
Typically, a normal resting heart rate falls between 60 and 100 beats a minute, according to the Mayo Clinic. An abnormally fast resting heart rate â called tachycardia â happens when the upper or lower chambers of the heart beat more than 100 times a minute, explains Shoshana Ungerleider, MD, an internist who practices hospital medicine at California Pacific Medical Center in San Francisco.
“It is normal for your heart rate to rise during exercise or as a physiological response to stress, trauma or illness,” says Dr. Ungerleider. “This is called sinus tachycardia.” Not all types of tachycardia are benign, however. According to the Mayo Clinic, other types that come with health consequences include:
- âAtrial fibrillation ââ a fast heart rate caused bydisordered, irregular electrical impulses in the heart’s upper chambers, knownas the atria.
- âAtrial flutter ââ when the atria of the heart beat rapidlybut at a steady rate, resulting in weak atrial contractions.
- âSupraventricular tachycardia ââ an abnormally rapid heartbeat originatingsomewhere above the heart’s ventricles, which are the lower chambers.
- âVentricular tachycardia ââ a fast heart rate originating withabnormal electrical signals in the ventricles.
- âVentricular fibrillation ââ when fast, disordered electricalimpulses cause the ventricles to quiver inefficiently instead of pumping bloodthat the body needs.
What Are My Target And Maximum Heart Rates
Your target heart rate is the ideal range to keep your heart in during moderate-intensity exercise. Moderate-intensity exercise is ideal because it is high enough that it is good for your heart but not so high that you strain yourself.
If you want to exercise very strenuously, you can go up to around 95% of your maximum heart rate. You should be careful not to go too high, however. If you go too high, the potential risks outweigh the benefits.
If you don’t exercise regularly, you should also talk to your healthcare provider before starting an exercise routine. This is especially important if you have any health problems, particularly problems with your heart, breathing or circulation. Your healthcare provider is the best person to guide you on safe, effective ways to stay active without putting your overall well-being at risk.
Use the following chart to find your maximum and target heart rates. The chart uses ages that are multiples of five, but the ways to calculate it yourself are also listed:
| Age |
|---|
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When To Get Help For Heart Palpitations
Most peoples hearts beat between 60 and 100 times per minute. If youre sitting down and feeling calm, your heart shouldnt beat more than about 100 times per minute. A heartbeat thats faster than this, also called tachycardia, is a reason to come to the emergency department and get checked out. We often see patients whose hearts are beating 160 beats per minute or more. The body cant sustain that for long periods of time.
You also should get checked out if you feel like your hearts beating irregularly. The heart should beat steadily, like a metronome. If you feel like its pausing or skipping beats, that could be a sign of an abnormal heartbeat, which can increase the risk of a stroke.
If a patient comes into the emergency department while the palpitations are going on, we may be able to provide medications to slow the heart rate or convert an abnormal heart rhythm to a normal one. In extreme cases where medications arent enough, we may need to do a cardioversion. Thats when we shock the heart so it can reset itself to a normal rhythm. Patients are sedated during this procedure so they do not feel the electrical shock.
What You Can Do For Your Heart Rate
You should always aim to take good care of your heart. This includes exercising regularly, eating heart-healthy foods, minimizing alcohol, and maintaining a moderate weight.
Additionally, you should visit your doctor regularly for physicals. Not only is it good practice, but it can also help with the early detection of high cholesterol or blood pressure abnormalities.
If you already have heart disease, you should carefully monitor your condition and stick to your treatment plan. Take all medications as instructed by your doctor. Be sure to promptly report any new or worsening symptoms.
Other heart health tips include:
- Find ways to reduce stress. Examples include things like yoga or meditation.
- Limit your caffeine intake when possible. Using too much caffeine can increase heart rate.
- Limit intake of energy drinks.
- Moderate your intake of alcohol. Women should only have one drink or less per day while men should have two or fewer drinks per day.
- Quit smoking. Smoking increases your heart rate, and quitting can help bring it back down.
- Avoid cannabis. Cannabis use
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Symptoms Of Supraventricular Tachycardia
Having SVT means your heart suddenly beats faster.
This:
- usually lasts for a few minutes, but can sometimes last for several hours
- can happen several times a day or once a year it varies
- can be triggered by tiredness, caffeine, alcohol or drugs but often there’s no obvious trigger
- can happen at any age, but often starts for the first time in children and young adults many people have their first symptoms between 25 and 40
You may get no other symptoms, but sometimes people also:
- have chest pain
- feel weak, breathless or lightheaded
- feel sick or are sick
How To Improve Your Resting Heart Rate
You can lower your resting heart rate by improving your physical fitness and making some lifestyle changes.
Regular cardio exercise, like running, swimming, or biking, trains the heart to be more efficient over time. With each heartbeat, the “athletic heart” maintains its output of blood to the body at a lower heart rate.
In addition to exercise, other actions that may improve your resting heart rate include:
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How Do I Know My Resting Heart Rate
To take your resting heart rate, make sure youre sitting and have not recently exerted yourself. You can usually find your pulse by feeling the inside of your wrist, just below the base of your thumb. You will feel a soft, pounding sensation there. You can count how many times you feel this in 1 minute, or you can count it for 10 seconds and multiply by 6.
If you have a smartwatchor other electronic heart monitor, you may be able to get an electronic read out of your heart rate. Most of the time these devices are fairly accurate.
Start With Resting Heart Rate
You should test your resting heart rate before measuring your training heart rate. The best time to test your resting heart rate is first thing in the morning, before youve gotten out of bed ideally after a good nights sleep.
Using the technique described above, determine your resting heart rate and record this number to share with your doctor. You might try checking your resting heart rate for a few days in a row to confirm that your measurement is accurate.
According to the American Heart Association , the average resting heart rate is between 60 and 100 beats per minute. However, this number may rise with age and is usually lower for people with higher physical fitness levels. The AHA notes that physically active people, such as athletes, may have a resting heart rate as low as 40 beats per minute.
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Exercise And Heart Rate
Like any other muscle, your heart needs exercise to keep it fit and healthy. Regular exercise can help reduce your risk of heart disease and other health conditions, such as diabetes.
To keep your heart healthy, you should aim to do 150 minutes of low to moderate intensity exercise a week. If you have a heart condition, talk to your doctor about what exercise and target heart rates are safe for you.
One way to measure the intensity of your exercise is by using your heart rate. To exercise at a low to moderate intensity your heart rate should be at 50 to 70% of your approximate maximum heart rate.
The easiest way to get an approximate maximum heart rate is to calculate 220 your age. You then need to calculate 50 to 70% of your MHR.
For example, if you’re 40-years-old:
- your approximate maximum heart rate is: 220 40 = 180 beats per minute
- 50% of your MHR is 180 X 0.5 = 90 bpm
- 70% of your MHF is 180 X 0.7 = 126 bpm.
Alternatively, you can use our heart rate chart below to get a rough idea.
Remember if you’re on medications to slow your heart rate down, you may not be able to meet these upper heart rates and the aim should be to exercise at a rate that makes you lightly puff.
Atrial Or Supraventricular Tachycardia
Atrial or supraventricular tachycardia is an accelerated heart rhythm that starts in the upper chambers of the heart.
It is the most common heart rhythm problem in children and young people. Many people first experience it between the ages of 25 and 40 years.
An episode may last from a few minutes to several hours. It is not usually serious, but, in extreme cases, it unconsciousness and cardiac arrest.
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My Resting Heart Rate Is 120
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How Do I Check My Resting Heart Rate
To check your heart rate:
- Sit down and rest for 5 minutes.
- Turn your wrist so your palm is facing up.
- Feel for a pulse at thumb side of your wrist.
- Once you feel it, count how many times you feel a beat in 30 seconds. Then double it.
If you cant find your pulse at your wrist, put 2 fingers on the side of your neck, next to the windpipe.
If you still cant find a pulse, ask someone else to feel it for you.
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Lowering Your Heart Rate
There are several ways you can do this to help your heart stay healthy:
Exercise. Physical activity strengthens your heart just like other muscles in your body. It trains your heart to be more efficient so it doesnât work as hard when youâre at rest. A walk, bicycle ride, or yoga class can all help.
Quit smoking.Smoking causes your arteries and veins to get smaller. This can lead to a higher heart rate. Nixing tobacco products can bring your pulse down to a healthier level.
Relax.Stress can send hormones like adrenaline and cortisol racing through your blood, which can raise your heart rate. Things like meditation and yoga can help lower stress levels. Over the long term, they can lower your resting heart rate, too.
Eat more fish. A healthy diet is the cornerstone of heart health. In addition to fruits and vegetables, which are rich in vitamins and minerals, add fish to your menu. Eating it regularly can help lower your heart rate.
Causes Of Supraventricular Tachycardia
SVT happens when the electrical system that controls your heart rhythm is not working properly.
This causes your heart to suddenly beat much faster. It can then slow down abruptly.
A normal resting heart rate is 60 to 100 beats per minute . But with SVT your heart rate suddenly goes above 100bpm. This can happen when you’re resting or doing exercise.
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How To Calculate Resting Heart Rate
Heres how to quickly check your normal resting heart rate.
Take your pulse at either the base of your thumb on the palm side of your wrist or the base of your neck on the side of your windpipe.
Using two or three fingers, not your thumb, press lightly on your skin until you can feel your pulse beating underneath.
Count the beats for 10 seconds, then multiply that number by six. That number is your resting heart rate.
Arrhythmia Tachycardia And Other Conditions
A number of conditions can affect your heart rate. In general, an “arrhythmia” describes a heart rate that’s too fast, too slow or irregular.
While bradycardia describes when the heart rate is too low, tachycardia describes when one’s heart rate is too high, which generally means the resting heart rate exceeds 100 bpm, according to the National Institutes of Health . This generally occurs when electrical signals in the heart’s upper chambers fire abnormally.
If the heart rate is closer to 150 bpm or higher, it is a condition known as supraventricular tachycardia . In SVT, the electrical system that controls heart rate becomes dysfunctional. This generally requires medical attention.
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