Normal Resting Heart Rate by Age
Your resting heart rate (RHR) is the number of times your heart beats per minute while at rest. It's one of the simplest indicators of cardiovascular health.
| Age Group | Normal Resting HR (bpm) | Average |
|---|---|---|
| Newborn (0-1 month) | 70-190 | 140 |
| Infant (1-11 months) | 80-160 | 130 |
| Toddler (1-2 years) | 80-130 | 110 |
| Preschool (3-4 years) | 80-120 | 100 |
| School Age (5-6 years) | 75-115 | 96 |
| School Age (7-9 years) | 70-110 | 90 |
| Child (10-15 years) | 60-100 | 80 |
| Adult (18-65 years) | 60-100 | 72 |
| Senior (65+ years) | 60-100 | 72 |
| Well-trained athlete | 40-60 | 50 |
What's a Good Resting Heart Rate?
| Resting HR (Adults) | Fitness Level |
|---|---|
| Below 60 bpm | Excellent (athletic) |
| 60-70 bpm | Good |
| 70-80 bpm | Average |
| 80-90 bpm | Below average |
| 90-100 bpm | Poor — consider lifestyle changes |
| Above 100 bpm | Tachycardia — see a doctor |
💡 Did You Know? Every 10 bpm reduction in resting heart rate is associated with a 15-20% lower risk of cardiovascular death. Regular aerobic exercise is the most effective way to lower your RHR.
Target Heart Rate Zones for Exercise
Maximum heart rate (MHR) is estimated as 220 minus your age.
| Age | Max HR | Moderate (50-70%) | Vigorous (70-85%) |
|---|---|---|---|
| 20 | 200 | 100-140 | 140-170 |
| 25 | 195 | 98-137 | 137-166 |
| 30 | 190 | 95-133 | 133-162 |
| 35 | 185 | 93-130 | 130-157 |
| 40 | 180 | 90-126 | 126-153 |
| 45 | 175 | 88-123 | 123-149 |
| 50 | 170 | 85-119 | 119-145 |
| 55 | 165 | 83-116 | 116-140 |
| 60 | 160 | 80-112 | 112-136 |
| 65 | 155 | 78-109 | 109-132 |
| 70 | 150 | 75-105 | 105-128 |
How to Lower Your Resting Heart Rate
- Exercise regularly — 30+ minutes of cardio, 5 days/week
- Stay hydrated — dehydration makes the heart work harder
- Manage stress — meditation, deep breathing, yoga
- Sleep well — aim for 7-9 hours per night
- Limit caffeine — especially after noon
- Quit smoking — smoking raises resting HR significantly
- Maintain healthy weight — excess weight strains the heart
When to See a Doctor
⚠️ Seek medical attention if:
- Resting heart rate consistently above 100 bpm
- Resting heart rate below 60 bpm with symptoms (dizziness, fatigue)
- Irregular heartbeat (skipping, racing, fluttering)
- Heart rate doesn't increase with exercise
- Sudden changes in resting heart rate