Resting heart rate (RHR): What is normal; health hazards of higher RHR; how to lower the RHR?
1. What is normal RHR?
Normal RHR in most adults ranges from 60-100 bpm. However, in well trained athletes, RHR is much lower, and it may be close to 40 bpm.
#fitness #Heart #running
1. What is normal RHR?
Normal RHR in most adults ranges from 60-100 bpm. However, in well trained athletes, RHR is much lower, and it may be close to 40 bpm.
#fitness #Heart #running
2. Is there a difference between RHR of men and women?
Yes. The average adult male RHR is 70-72 bpm, while the average for adult women is between 78 and 82 bpm. This difference is largely accounted for by the size of the heart, which is typically smaller in females than males.
Yes. The average adult male RHR is 70-72 bpm, while the average for adult women is between 78 and 82 bpm. This difference is largely accounted for by the size of the heart, which is typically smaller in females than males.
3. Does the RHR vary according to the age?
In children below 10, RHR is higher. However, above 10 years of age, RHR ranges from 60-100 bpm, including in the elderly.
In children below 10, RHR is higher. However, above 10 years of age, RHR ranges from 60-100 bpm, including in the elderly.
4. How can we measure the HR?
HR is exactly same as the pulse. Either we can count the pulse over wrist region, or it can be simply measured by a smart-watch worn over the wrist.
HR is exactly same as the pulse. Either we can count the pulse over wrist region, or it can be simply measured by a smart-watch worn over the wrist.
5. Does a lower RHR confer health-related benefits?
a. Yes. People with lower RHR have lower risk of death. Compared to those with RHR<50 bpm, those with RHR >90 bpm have a 3-fold higher risk of death. There is a 16% higher risk of death for every 10 bpm increase in RHR.
a. Yes. People with lower RHR have lower risk of death. Compared to those with RHR<50 bpm, those with RHR >90 bpm have a 3-fold higher risk of death. There is a 16% higher risk of death for every 10 bpm increase in RHR.
5b. People with lower RHR also have a lesser risk of developing stroke (both ischemic and hemorrhagic), heart failure and coronary heart disease.
In the normal range of RHR also, the lower the better. For ex- 65 bpm is better & healthier than 85 bpm.
In the normal range of RHR also, the lower the better. For ex- 65 bpm is better & healthier than 85 bpm.
6. How can one lower the RHR?
a. Regular (long-term) endurance exercises such as running, brisk walking, swimming and cycling are the best ways to reduce resting HR.
Yoga also has a beneficial effect on reducing RHR.
Strength training has no significant effect on RHR.
a. Regular (long-term) endurance exercises such as running, brisk walking, swimming and cycling are the best ways to reduce resting HR.
Yoga also has a beneficial effect on reducing RHR.
Strength training has no significant effect on RHR.
6b. Reducing body weight (if overweight or obese), quitting smoking & alcohol and eliminating psychological stress also help to lower the RHR.
Take home messages:
Lower RHR reduces the risk of death and several critical illness.
Regular endurance exercises such as running and Yoga are the best ways to reduce the RHR.
#MedTwitter
Lower RHR reduces the risk of death and several critical illness.
Regular endurance exercises such as running and Yoga are the best ways to reduce the RHR.
#MedTwitter
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