#025 - The importance of reducing your resting heart rate
One of the most overlooked indicators of long-term health is resting heart rate (RHR)—the number of times your heart beats per minute while you are at rest. A lower resting heart rate is often a sign of a more efficient heart and better cardiovascular fitness. Just as a car engine that runs smoothly with fewer revolutions tends to last longer, a heart that doesn’t have to work as hard is likely to sustain you for more years.
Why Resting Heart Rate Matters
The average adult resting heart rate ranges between 60–100 beats per minute. Elite athletes often have resting heart rates as low as 40–50 beats per minute, thanks to strong, efficient hearts. Research consistently shows that a lower RHR is associated with reduced risk of heart disease, stroke, and premature death.
For example, a 2013 study published in Heart found that a resting heart rate above 80 beats per minute was associated with a 45% higher risk of death compared to those with RHR below 60. Simply put, fewer beats often mean more years.
The Power of Just 5 Beats
To understand the impact, let’s break it down:
5 fewer beats per minute
= 300 fewer beats per hour
= 7,200 fewer beats per day
= 50,400 fewer beats per week
= 2,620,800 fewer beats per year
That’s over 2.6 million fewer times your heart has to contract in a single year—just by lowering your RHR by 5 beats per minute.
Imagine a machine in your garage that operates 100,000 times a day. If you could reduce that workload by millions of cycles annually, all else being equal, you’d expect it to last significantly longer. The same principle applies to your heart.
The Longevity Connection
Your heart is a muscle, and like any machine, wear and tear accumulate over time. While genetics, diet, and lifestyle all play a role, reducing your resting heart rate lightens the burden on your cardiovascular system. Studies suggest that for every 10 bpm increase in resting heart rate, the risk of early mortality rises by about 10–20%. Conversely, lowering your RHR improves circulation efficiency, reduces strain, and extends the lifespan of your “engine.”
How to Lower Your Resting Heart Rate
Fortunately, improving heart efficiency doesn’t require extreme measures:
Regular aerobic exercise (walking, cycling, swimming) strengthens the heart.
Strength training improves muscular efficiency, reducing cardiovascular strain.
Better sleep allows the heart to rest and recover.
Stress management through meditation or deep breathing can reduce sympathetic nervous system activity.
Balanced nutrition supports healthy blood vessels and reduces inflammation.
Conclusion
Your heart beats around 100,000 times every day. Over a lifetime, that adds up to more than 3 billion beats. By lowering your resting heart rate—even by just 5 beats per minute—you can spare your heart millions of contractions every year. Like a well-maintained machine, a heart that works efficiently is far more likely to last longer, helping you not only add years to your life but life to your years.
Thank you
James Culmer-Shields
Founder