If you’ve ever checked your heart rate and wondered, “Is this normal?” You’re not alone. Heart rate naturally changes throughout the day, and small ups and downs are usually nothing to worry about.
Understanding what’s normal can help you feel more confident about your health.
What Is a “Normal” Heart Rate?
For most adults, a normal resting heart rate is:
60–100 beats per minute (bpm)
“Resting” means:
- You’re sitting or lying down
- You’re calm and not moving
- You haven’t just exercised or felt stressed
Many healthy adults, especially those who are active, may have resting heart rates below 60 bpm. That can be normal too.
What Can Raise Your Heart Rate?
Common reasons your heart rate may go up include:
- Physical activity or exercise
- Stress, anxiety, or strong emotions
- Caffeine or nicotine
- Dehydration
- Fever or illness
- Certain medications
A temporary increase is usually normal and expected.
What Can Lower Your Heart Rate?
Your heart rate may be lower when you:
- Are resting or sleeping
- Are physically fit
- Practice slow, deep breathing
- Feel relaxed or calm
What Is a Healthy Heart Rate During Activity?
During exercise, heart rate naturally rises to deliver more oxygen to your muscles.
A simple guideline:
- Light activity leads to a small increase
- Moderate activity leads to a noticeable increase, but you can still talk
- Vigorous activity leads to a higher increase and makes talking harder
Your care team can help you understand safe target ranges if you exercise regularly or manage a heart condition. You can also read Maximize Your Exercise Benefits: Find Your Target Heart Rate to learn what your target heart rate is during exercise.
When Should You Pay Closer Attention?
Contact your care team if you notice:
- A resting heart rate consistently above 100 bpm
- A resting heart rate consistently below 50 bpm if you are not very active
- Dizziness, chest discomfort, shortness of breath, or fainting
- Sudden changes that do not return to normal
Trust how you feel. Symptoms matter more than a single number. If something doesn’t feel right, your care team is here to help you understand what’s normal for you.
