Smartwatches aren't just for tech-savvy young people. Many older people wear an Apple Watch or similar technology in case of falls, to monitor their heart health, or simply to motivate them to get up and move. However, an often-overlooked piece of information these wearables provide is resting heart rate, which becomes especially important if you're over 65. Read on to learn what a healthy resting heart rate is and why you should pay attention to this number.
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What is the ideal resting heart rate if you're over 65?
Your resting heart rate (RHR) is the number of times your heart beats per minute when you're at rest (i.e., not exercising).
"It reflects how efficiently the heart pumps blood throughout the body," explains Erin Barrett, PhD, director of product innovation and scientific affairs at Shaklee. "This ensures that tissues and organs get the oxygen and nutrients they need to function properly."
The American Heart Association (AHA) defines a "normal" resting heart rate as one that is "between 60 and 100 beats per minute if you are sitting or lying and you are calm and feeling well."
However, according to the doctors we interviewed, a typical resting heart rate for adults over 65 is between 60 and 80 beats per minute (bpm). "A lower resting heart rate in older adults (in moderation) typically indicates greater cardiovascular efficiency and longevity," says Helen Messier, MD, PhD, chief medical and science officer at Fountain Life.
To this point, the AHA explains: "When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to keep a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness, higher blood pressure, and higher body weight."
Why is resting heart rate so important over age 65?
At any age, a too-high or too-low resting heart rate can signal problems, but this becomes even more vital as we get older. Messier says there are three main reasons why resting heart rate is important in those over 65:
- Heart efficiency: A lower resting heart rate indicates a more efficient, more effective heart that can pump blood with fewer beats, lessening long-term cardiovascular stress.
- Early warning sign of illness: A persistently elevated RHR (85+ bpm) could be an indicator of higher cardiovascular risk, metabolic disorder, or chronic inflammation. Alternatively, a very low RHR (<50 bpm) could indicate pathologies, including bradycardia, drug effect, or autonomic failure.
- Longevity and disease risk associations: Evidence suggests that higher RHR correlates with higher all-cause mortality, while patients with resting heart rate ≤ 70 bpm are at reduced risk of heart disease, stroke, and neurodegenerative impairment.
What can an elevated or low resting heart rate mean?
Tachycardia
An elevated heart rate, one above 100 bpm, is called tachycardia. According to Barrett, this may be caused by:
- Heart conditions: High blood pressure, coronary artery disease, heart failure, or arrhythmias can put extra strain on the heart, causing it to beat faster.
- Stress and anxiety: The body releases adrenaline in response to stress, which increases heart rate. Chronic stress or anxiety can lead to a prolonged elevation in heart rate.
- Medications: Certain medications can increase heart rate as a side effect.
- Lifestyle factors: Excessive caffeine or alcohol consumption, smoking, dehydration, and lack of physical activity can all contribute to a higher resting heart rate.
Bradycardia
A low heart rate, one below 60 bpm, is called bradycardia. Barrett says this can be brought on by:
- Aging: As the heart ages, its electrical signaling may slow down, leading to a lower restingheartrate.
- Hypothyroidism: Low thyroid hormone levels slow metabolism, which can decrease heartrate.
- Electrolyte imbalances: Minerals like potassium, calcium, and magnesium are essential for heart function. An imbalance can slow down heartrate.
- Medications: Some medications for high blood pressure or heart conditions can lower heartrate as a side effect.
- Athletic conditioning: Well-trained athletes often have lower restingheartrates because their hearts pump blood more efficiently, requiring fewer beats per minute.
Side effects of abnormal resting heart rates
People experiencing either tachycardia and bradycardia may exhibit the following symptoms, Barrett cautions:
- Dizziness or lightheadedness
- Fatigue or weakness
- Shortness of brath
- Chest pain or palpitations
RELATED: 6 Supplements You Should Never Take If You're Over 60, Doctors Say.
How to maintain a healthy resting heart rate:
Kevin Cooke, MD, a physician at Aviv Clinics, says, "Exercise is one of the most effective ways we can optimize resting heart rate and improve our overall heart health."
"For the majority of our healthy aging clients over the age of 65 at Aviv Clinics, we recommend a balanced workout routine that includes at least 150 minutes of moderate aerobic exercise per week, along with strength training two to three times weekly," he shares. (This is in keeping with the CDC's recommendations.)
"Activities like brisk walking, cycling, swimming, and rowing can significantly improve cardiovascular fitness," he adds. "Strength and resistance exercises help maintain muscle mass and metabolic health.
Maintaining a healthy diet is equally important. "Focus on heart-healthy foods rich in omega-3 fatty acids, fiber, and antioxidants," suggests Barrett. "Limit processed foods, added sugars, and excessive salt intake."
She also advises quitting smoking, reducing alcohol and caffeine intake, managing stress, and staying hydrated.
To monitor your resting heart rate, Messier recommends that people over 65 keep track of the number each morning. And the AHA agrees: "A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of coffee."
A wearable device like a smart watch can easily do this for you, but it's also very possible to check it manually. Here's how the AHA says to do so:
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
- Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.
