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Resting Heart Rate Trends: What Changes Can Mean

Updated · 4 min read · By Taohidul Islam

Your resting heart rate is how many times your heart beats per minute when you are calm and still. For most adults it sits between 60 and 100 beats per minute, and lower values within that range usually go with better fitness. Day to day it moves a few beats with sleep, stress, alcohol and training; a rise that lasts several days often means your body is dealing with extra load, while a slow decline over months often reflects improving aerobic fitness.

What is a normal resting heart rate?

Health organizations such as the American Heart Association and Mayo Clinic give 60 to 100 beats per minute as the normal range for adults. Well-trained endurance athletes can be healthy with resting rates closer to 40, because a stronger heart pumps more blood with each beat. Normal ranges for children are higher; see normal heart rate ranges by age for details.

Within the normal range, there is a lot of individual variation. Your own typical value - and how it changes - is more informative than how you compare with other people.

How to measure it properly

The best time is just after waking, before getting up, having caffeine or checking messages. To check by hand, find your pulse at the wrist or the side of the neck, count the beats for 30 seconds and double it. A wearable such as Apple Watch estimates resting heart rate automatically from readings taken while you are still through the day, and saves it to Apple Health. Whichever way you measure, stick with it so your numbers are comparable.

Why does resting heart rate go up?

A short-term rise of a few beats per minute is common and usually explained by something ordinary:

  • Poor or short sleep
  • Alcohol, particularly in the evening - the effect often shows the next morning
  • Hard training or a race in the last day or two
  • Stress and anxiety
  • Illness - fever and infections commonly raise resting heart rate
  • Dehydration, heat and altitude
  • Caffeine and some other stimulants
  • Some medications, and hormonal changes, including across the menstrual cycle and in pregnancy

Over longer periods, a gradual rise can come with reduced activity, weight gain, ongoing stress or poorer sleep. It can also be linked to medical conditions, which is why a sustained, unexplained increase is worth mentioning to a doctor.

Why does resting heart rate go down?

  • Better aerobic fitness. Regular endurance exercise is the most common reason for a slow, steady decline over weeks and months.
  • Better sleep and lower stress.
  • Recovering from an illness - your rate drifts back down as you get better.
  • Some medications, such as beta blockers, lower heart rate on purpose.

A low rate is not always a sign of fitness. If your resting rate is below 60 and you are not an athlete, or if a low rate comes with dizziness, tiredness or fainting, talk to a doctor.

How to read your resting heart rate trend

  1. Know your baseline. Look at your typical value over the last few weeks. That is your reference point.
  2. Ignore one-off blips. A single higher morning after a late night or a hard session is normal.
  3. Notice sustained changes. Several days clearly above your usual range is a reason to prioritize sleep and take training easier. A cold or other illness is a common cause.
  4. Watch the long view. Month-to-month averages show whether your fitness is moving in the right direction.
  5. Combine it with HRV. A higher resting heart rate together with lower heart rate variability is a clearer sign of extra strain than either number alone.

Key takeaway: resting heart rate is most useful as a personal trend. Small daily changes are normal; a change that lasts, especially with symptoms, is the part worth acting on.

How to lower your resting heart rate over time

  • Build up regular aerobic exercise such as brisk walking, cycling, swimming or running. Adults are generally advised to aim for at least 150 minutes of moderate activity a week.
  • Keep a consistent sleep schedule and get enough sleep.
  • Limit alcohol and be mindful of how much caffeine you have.
  • Make time for things that lower stress, including slow breathing and time outdoors.
  • Do not smoke.

Changes come gradually, over weeks to months. Speak with your doctor before starting a new exercise program if you have a heart condition or other health concerns.

When to talk to a doctor

Wearable trends are for wellness, not diagnosis. Contact a doctor if:

  • Your resting heart rate is consistently above 100 beats per minute (tachycardia).
  • It is consistently below 60 and you are not a trained athlete, especially with symptoms (bradycardia).
  • Your heartbeat often feels irregular, fluttering or pounding.
  • Your resting rate has risen noticeably over weeks without an obvious reason.

Seek emergency care for chest pain, fainting, severe shortness of breath or a racing heartbeat with dizziness.

Following your trend in FitRest

FitRest reads the resting heart rate your Apple Watch saves to Apple Health and shows it as trends over time, next to HRV, walking heart rate and your daily heart rate range. Heart Signals point out readings that are unusual for you, as a prompt to look at your recent sleep, training and stress - not as a medical alert. See the heart rate and HRV feature page.

Sources

FitRest is a wellness app, not a medical device. It does not diagnose, treat or prevent any condition. Talk to a qualified health professional about any health concern.

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