Is your heart rate trying to tell you something?
A faster than normal heart rate is common when walking up a set of stairs or cleaning your house. However, a heart rate over 100 beats per minute (bpm) without any physical activity might be cause for concern.
“If your resting heart rate is consistently high, it can be an early indicator of a problem, even if you feel healthy otherwise,” says Dr. Jeff Freihage, a cardiologist at Advocate Health Care. “It’s important to not ignore this sign, especially if it is accompanied by other symptoms, such as shortness of breath or fatigue.”
What is a normal heart rate?
Your resting heart rate is the number of times your heart beats per minute when you are at complete rest. It’s usually measured in the morning after waking up or after sitting or lying quietly for at least five minutes.
For most adults, a normal resting heart rate ranges from 60 to 100 bpm. Well-trained athletes may have a resting heart rate of 40 to 60 bpm, which is typically a sign of good cardiovascular fitness.
The good news is you can lower your resting heart rate since the heart is a muscle and gets stronger with regular exercise like other muscles in your body.
Common lifestyle factors that elevate resting heart rate:
- Stress and anxiety: Emotional stress triggers the release of adrenaline, increasing heart rate. Chronic stress can lead to sustained elevations.
- Poor sleep quality: Inadequate sleep increases blood pressure which causes your heart to work harder and therefore elevates your resting heart rate. The American Heart Association suggests aiming for seven to nine hours of sleep each night for good heart health.
- Caffeine and alcohol: Excessive consumption of stimulants and/or depressants can temporarily increase your heart rate.
- Eating a lot of sugar: High sugar consumption causes your blood glucose levels to increase and your heart to pump faster.
- Smoking: Nicotine stimulates the release of adrenaline, leading to an increased heart rate.
Medical conditions that may cause a high resting heart rate:
- Anemia: A deficiency in red blood cells reduces oxygen delivery, prompting the heart to beat faster to compensate.
- Hyperthyroidism: An overactive thyroid gland accelerates metabolism, often resulting in a higher heart rate.
- Fever and infections: Elevated body temperature and infections can increase heart rate as the body responds to illness.
- Heart conditions: Arrhythmias or other cardiac issues can disrupt normal heart rhythms, leading to tachycardia.
- Dehydration: Reduced fluid levels decrease blood volume, causing the heart to work harder to maintain blood pressure.
“If your heart rate stays elevated over time, it could point to something more serious,” Dr. Freihage says. “Monitoring your heart rate regularly can give you a good picture of your overall heart health.”
The occasional high resting heart rate may not be cause for concern. However, consistent readings above 100 bpm should be looked at by a doctor. Accompanying symptoms such as dizziness, shortness of breath, chest pain or fainting are red flags that require immediate attention.
Learn your risk of developing heart disease by taking this free online quiz.
