Maintaining heart health is important for everyone, but it becomes increasingly important as we age. For seniors, knowing your resting heart rate can not only provide valuable insights into overall cardiovascular health, but can give clues for potential health risks, such as hypothyroidism and anemia.
Dr. Rohit Vuppuluri, a cardiologist and heart and vascular specialist in Chicago, says, “A high resting heart rate can indicate infection, stress and cardiovascular disease.” He adds that a higher resting heart rate can increase the risk of heart attack, stroke and mortality. Vuppuluri and others share why and how seniors should track their resting heart rate and when to reach out to a doctor for support.
Why monitoring resting heart rate matters for seniors
It’s important for seniors to be aware of their normal heart rate so they can notice changes that might signal health issues, especially if chronic conditions are already present. The National Association of Chronic Disease Directors (NACDD) warns consistent high blood pressure, high blood cholesterol, tobacco use or chronic conditions like diabetes can contribute to cardiovascular disease.
Dr. Tracy Paeschke of Monument, Colorado emphasizes that heart rate, as a vital sign, can provide important clues about a person’s health.
What your resting heart rate reveals about your health
“Tracking heart rates is crucial because it helps seniors and their caregivers understand what is normal for them,” Paeschke explains. This way, caregivers can recognize any unusual changes and bring them to the attention of the senior’s primary care doctor before any potential issues arise.
She adds that if a senior’s usual resting heart rate is in the 70s, but they check it later and it’s 110, “often that’s a sign that something is going on, even if the person doesn’t feel any different.” Paeschke notes a drastic change like this could be due to a number of factors, including:
- Dehydration.
- Excess caffeine.
- Stress.
- Side effects from medications.
- Fever.
- Sepsis.
- Hyperthyroidism.
- Congestive heart failure.
- Pulmonary embolism.
- Anemia.
- An arrhythmia.
On the flip side, a low heart rate in a healthy person can indicate excellent physical conditioning, says Paeschke, but when it’s too low, it could be the result of the following conditions:
- medication side-effects.
- hypothyroidism.
- sick sinus syndrome (the heart’s natural pacemaker malfunctions).
Additionally, according to a study from the “Canadian Medical Association Journal,” older adults who had faster heartbeats when resting, or who had lower heart rate variability, were more likely to have trouble with everyday activities and were at higher risk of later functional decline, even if they didn’t have heart disease.
How seniors can measure their resting heart rate
Before measuring your resting heart rate, there are a couple things you can do to ensure a more accurate reading. Dr. Edo Paz, a cardiologist from White Plains, New York says, “It doesn’t matter what time of day you measure your resting heart rate, but it is important to do it at rest.”
Paz recommends ensuring you’re in a comfortable position for at least five minutes before measuring your heart rate to ensure it’s truly “resting.” He notes these steps are similar to those for measuring blood pressure, and most blood pressure cuffs also measure heart rate.
Measuring your heart rate manually
To check your heart rate manually, Paz says to follow these steps:
- Press your index and middle fingers on the inside of your wrist, just below the base of your thumb.
- Count the number of beats in 15 seconds.
- Multiply that number by 4 to get your beats per minute (bpm).
Measuring your heart rate digitally
“Most home blood pressure machines give a heart rate and pulse reading so it’s easy to get the data,” says Paeschke.
Vuppuluri adds that smartwatches are good digital tools for tracking heart rhythm but shouldn’t be relied on for accuracy. “It is always important to have your physician further evaluate any arrhythmias detected on a digital watch as it is not always accurate,” he says.
He recommends KardiaMobile as a tool for recording your cardiac rhythm and detecting arrhythmias. He adds that the device can also produce a simple electrocardiogram.
Additionally, Paz recommends visiting sites like Hello Heart that offer free heart health monitors and a mobile app to track heart health metrics and provide personalized tips for eligible seniors.
Tips for accuracy
To get the best results, the experts we spoke to recommend doing the following:
- Check your resting heart rate at the same time every day.
- Don’t check your heart rate after exercising, experiencing stress or consuming caffeine.
- When it comes to manual vs. digital, manual is preferred for accuracy and reliability.
What a healthy resting heart rate looks like for seniors
Experts say that average heart rates for seniors typically fall between 60 and 100 bpm, with lower rates often being healthier. However, factors like medications and chronic conditions can influence this, so individualized guidance from a doctor is essential.
The American Heart Association provides a heart rate chart older adults can use as a guide.
The average resting heart rate for adults, based on age
| Age (years) | Target heart rate zone at 50% to 85% exertion (bpm) | Average maximum heart rate at 100% exertion (bpm) |
| 65 | 78 to132 | 155 |
| 70 | 75 to 128 | 150 |
| 75 | 73 to 123 | 145 |
| 80 | 70 to 119 | 140 |
| 85 | 68 to 113 | 135 |
| 90 | 65 to 111 | 130 |
What to do if your resting heart rate is too high or too low
“Resting heart rate consistently above 100 bpm (tachycardia) or below 60 bpm (bradycardia), unless [you’re] highly fit, warrants medical evaluation,” Vuppuluri says.
He adds that sudden spikes or irregularities in resting heart rate should raise concern for cardiac arrhythmias and should be evaluated by a healthcare provider.
Paeschke underscores that a person’s age and overall physical health can also impact resting heart rates. She says, “An elite athlete can have resting heart rates in the 30s or 40s.” She adds, however, that “if an older person who is not so physically fit and normally has resting heart rates in the 80s suddenly has heart rates in the 30s and 40s and is feeling dizzy or fainting, that signifies something more serious and that person may need a pacemaker to bring up their heart rate.”
Heart rate warning signs
Paeschke says there are few things you might notice if your heart rate is too high or too low:
- Dizziness.
- Fatigue.
- Shortness of breath.
- Irregular heart rhythms.
- Fainting.
Lifestyle adjustments and management
Seniors looking to assess and maintain heart health can benefit from a variety of lifestyle adjustments, many of which are supported by research. Studies have shown that stress management techniques, such as mindfulness, meditation and yoga, can significantly reduce blood pressure and lower the risk of heart disease by promoting relaxation and decreasing cortisol levels.
Experts also agree that medical interventions, including medications for high blood pressure or cholesterol, can be crucial in managing heart health and preventing long-term complications. Additionally, they also stress the importance of consulting a doctor when needed.
A final word on measuring your heart rate
Heart rate monitoring is a simple but effective way to take charge of heart health and stay on top of overall wellness. Understanding the risks involved with unusual or drastic fluctuations in your resting heart rate is important, as these changes can signal underlying health issues that may require medical attention or lifestyle adjustments.
By staying aware of your heart rate, you can take proactive steps to manage your health, adjust exercise routines and even alert your doctor to any concerns that may arise. Regular monitoring is a small but powerful tool in ensuring that your heart stays strong and well-maintained as you age.
