Biomarker
Resting Heart Rate (RHR)
Last updated 2026-05-17· 1 min read
Reviewed by the Ultimate Longevity Bible editorial team. Educational reference — not medical advice. See disclaimer.
What it is
The number of heartbeats per minute at rest, ideally measured first thing in the morning before getting out of bed. Modern measurement is dominated by wearables (smartwatches, smart rings, chest straps) that track nightly RHR continuously.
Why it matters
Meta-analyses across millions of person-years show a roughly linear relationship between RHR above ~60 bpm and all-cause mortality — each 10 bpm increase corresponds to roughly 9% higher mortality risk.
Reference ranges
- Endurance athletes: 40–55 bpm.
- Fit recreationally-active adults: 55–65 bpm.
- Average adults: 60–75 bpm.
- Sedentary / deconditioned: 75–90 bpm.
Persistent RHR >90 in adults warrants clinical evaluation (hyperthyroidism, anaemia, anxiety, beta-agonist medications, cardiac arrhythmia, sleep apnoea).
Caveats
- Athletic bradycardia is normal; very low RHR with symptoms (dizziness, syncope) needs evaluation.
- Beta-blockers mask RHR.
- Acute illness, dehydration, stress, alcohol, poor sleep all elevate it.
What lowers RHR (chronically)
- Endurance exercise is by far the strongest modifier.
- Weight loss, smoking cessation.
- Improved sleep, reduced alcohol.
- Lipoprotein(a) — Lp(a) — Biomarker.
- PCSK9 — Gene.
- Low-Dose Colchicine — Intervention.
- GLP-1 Agonists (Semaglutide, Tirzepatide, Liraglutide) — Intervention.
- Sauna Therapy — Intervention.
Related entries
References
- Aune, D. et al. Resting heart rate and the risk of cardiovascular disease, total cancer, and all-cause mortality. Nutr. Metab. Cardiovasc. Dis. 27, 504–517 (2017).