Most people rarely think about their heartbeat unless something feels wrong. It’s steady, constant, almost invisible in daily life. But what if that quiet rhythm is telling a deeper story about your long-term health? A number that seems “normal” on paper could still carry hidden risks. A neurologist’s recent insights are now prompting many to rethink what a healthy heart rate really means and why even small differences could matter more than expected.
Dr Sudhir Kumar recently took to X to explain why resting heart rate, or RHR, is one of the most underestimated indicators of overall health and longevity.
He pointed out that in clinical practice, a resting heart rate between 60 and 100 beats per minute is generally considered normal. However, he stressed that this broad range can be misleading. A heart beating at 60 and one beating at 90 may both fall within the “normal” bracket, but they do not carry the same implications for long-term health.
Dr Kumar highlighted that research consistently shows a clear trend: as resting heart rate increases, so does the risk of all-cause mortality. In simple terms, a faster resting heart rate can signal higher stress on the cardiovascular system over time.
He explained that even a rise of around 10 beats per minute is associated with a measurable increase in the risk of heart-related events. Over the years, this adds up. A higher heart rate means millions of extra beats, placing additional strain on blood vessels and the heart itself.
This does not necessarily mean immediate illness, but it reflects how efficiently the heart is functioning. A slower resting rate often indicates that the heart is pumping more effectively with each beat, requiring less effort to maintain circulation.
Second, it indicates a healthier balance in the nervous system. A lower rate is linked to the parasympathetic state, often described as rest and digest. In contrast, a consistently high rate may signal that the body is stuck in a prolonged stress response.
Third, it supports vascular health. Slower, steadier blood flow reduces turbulence, helping protect the inner lining of blood vessels.
He emphasised a simple rule. If a low heart rate is accompanied by symptoms like dizziness or fainting, it requires medical attention. On the other hand, if a person feels fit and energetic, a lower resting rate can be a positive sign.
Aerobics
Regular aerobic exercise, especially moderate-intensity training, is one of the most effective ways to strengthen the heart.
Sleep
Sleep also plays a critical role. Poor sleep can elevate heart rate, particularly at night when the body is meant to recover.
Stress management
He also highlighted the importance of managing stress through practices like deep breathing or meditation, which help shift the body out of a constant fight-or-flight state.
Underlying conditions
Finally, underlying factors such as high blood sugar levels or thyroid imbalances can contribute to a higher heart rate and should not be overlooked.
Dr Sudhir Kumar’s key message was clear: instead of settling for what is labelled normal, aim for what is truly optimal. A heart that can do more work with less effort is better equipped to last longer.
Dr Sudhir Kumar recently took to X to explain why resting heart rate, or RHR, is one of the most underestimated indicators of overall health and longevity.
He pointed out that in clinical practice, a resting heart rate between 60 and 100 beats per minute is generally considered normal. However, he stressed that this broad range can be misleading. A heart beating at 60 and one beating at 90 may both fall within the “normal” bracket, but they do not carry the same implications for long-term health.
Why “normal” may not be optimal
Dr Kumar highlighted that research consistently shows a clear trend: as resting heart rate increases, so does the risk of all-cause mortality. In simple terms, a faster resting heart rate can signal higher stress on the cardiovascular system over time.He explained that even a rise of around 10 beats per minute is associated with a measurable increase in the risk of heart-related events. Over the years, this adds up. A higher heart rate means millions of extra beats, placing additional strain on blood vessels and the heart itself.
The 60 vs 90 difference
The contrast between a resting heart rate of 60 and 90 is not just numerical. According to Dr Kumar, a person at 90 bpm is operating under significantly higher cardiovascular stress compared to someone at 60 bpm.This does not necessarily mean immediate illness, but it reflects how efficiently the heart is functioning. A slower resting rate often indicates that the heart is pumping more effectively with each beat, requiring less effort to maintain circulation.
What does lower resting heart rate indicate?
Dr Kumar explained that a lower resting heart rate usually reflects a well-tuned internal system. First, it suggests better cardiorespiratory fitness. A stronger heart pumps more blood per beat, reducing the need for frequent contractions.Second, it indicates a healthier balance in the nervous system. A lower rate is linked to the parasympathetic state, often described as rest and digest. In contrast, a consistently high rate may signal that the body is stuck in a prolonged stress response.
Third, it supports vascular health. Slower, steadier blood flow reduces turbulence, helping protect the inner lining of blood vessels.
What really matters?
Dr Kumar also cautioned against blindly chasing the lowest possible number. Context plays a critical role. For athletes, a resting heart rate in the range of 45 to 50 can be a sign of excellent fitness. But for someone who is not physically active, such a low rate could indicate an underlying issue such as a conduction disorder.He emphasised a simple rule. If a low heart rate is accompanied by symptoms like dizziness or fainting, it requires medical attention. On the other hand, if a person feels fit and energetic, a lower resting rate can be a positive sign.
How to improve your resting heart rate
Dr Kumar outlined practical, evidence-based ways to bring resting heart rate to a healthier range.Aerobics
Regular aerobic exercise, especially moderate-intensity training, is one of the most effective ways to strengthen the heart.
Sleep
Sleep also plays a critical role. Poor sleep can elevate heart rate, particularly at night when the body is meant to recover.
Stress management
He also highlighted the importance of managing stress through practices like deep breathing or meditation, which help shift the body out of a constant fight-or-flight state.
Underlying conditions
Finally, underlying factors such as high blood sugar levels or thyroid imbalances can contribute to a higher heart rate and should not be overlooked.
Dr Sudhir Kumar’s key message was clear: instead of settling for what is labelled normal, aim for what is truly optimal. A heart that can do more work with less effort is better equipped to last longer.
