Dr. Mary Lynn Coble, OB/GYN at Virginia Physicians for Women, discusses what’s considered a normal vs. risky heart rate for women, how to determine your own heart rate, and why it’s important to know where it falls.
Heart disease and stroke can affect women of all ages. That’s why your annual well-woman visit typically includes a heart exam.
When your doctor performs your annual exam, one thing they’re paying attention to is your heart rate. The number of beats per minute (or your BPM) can provide clues to your overall heart health. When your heart rate falls into a healthy range, it’s a sign that your heart is working efficiently.
What is a normal heart rate for women, and when should you be concerned?
In this blog, we’ll answer your questions about what constitutes a normal heart rate for women. Keep reading to learn why this number matters.
What Is a Normal Heart Rate for Women?
Your resting heart rate refers to the number of times your heart beats per minute when you are at rest. When you are sitting still, and your doctor takes your pulse, they are calculating your resting heart rate.
The normal heart rate for women depends on several factors, including age, stress level, hormone levels, and activity level. According to the American Heart Association, the ideal resting heart rate for adult women should be between 60 and 100 beats per minute.
With that said, a lower BPM is better. An average BPM for women who engage in professional athletics can be in the 40-50 range!
Does pregnancy affect your heart rate?
Pregnancy affects most systems in the body, and there are many cardiovascular changes that take place during a normal pregnancy. Cardiac output (the volume of blood the heart pumps per minute) increases by 30-40%, and this results in a 15% increase in heart rate. Therefore, pregnant women may find that their heart rate at rest measures higher than their nonpregnant counterparts. Heart rate will average 88-96 BPM in late pregnancy and may possibly be as high as the low 100s.
What Is a Dangerous Heart Rate for Women?
The more frequently your heart beats while at rest, the less efficiently it’s working to pump oxygen and nutrients throughout your body. According to professionals with Harvard Health, a higher than average heart rate can be a sign of current and even future health concerns. It can potentially predict future heart attacks and strokes.
What constitutes a “dangerous” heart rate for women will vary by individual. Your BPM is only one piece of data and cannot provide a comprehensive picture of your overall health. Your doctor will use your resting heart rate alongside information about your blood pressure and cholesterol levels.
That said, a BPM at the higher end of the normal range (or that falls above the normal range) might be a sign of a problem. According to the Mayo Clinic, a heart rate that is consistently above 100 BPM may be a sign of tachycardia (an abnormally fast heart rate).
Likewise, if you are not an athlete and your resting heart rate consistently falls below 60 BPM, you may be experiencing bradycardia (an abnormally slow heart rate). You may notice symptoms such as low energy, fatigue, weakness, and even memory problems.
If your doctor is concerned about your heart rate, they may order additional tests, such as an electrocardiogram. This quick, noninvasive test can provide more detailed information about your heart rhythm.
How to Find Your Heart Rate at Home
You don’t have to wait for your physical or well-woman appointment to keep track of your resting heart rate. If you do have an activity-tracking device, such as a smartwatch, you can use it to determine your resting heart rate. However, it’s simple to determine your BPM at home without the need for any special equipment or expertise.
To determine your resting heart rate manually, follow these three simple steps:
- Press the tips of your middle and pointer fingers over the large artery on the inside of your wrist on the thumb side of your hand. Push lightly until you can feel your pulse.
- Count your pulse for 30 seconds.
- Multiply that number by 2 to determine your BPM.
Remember, a good heart rate for women over 20 is between 60 and 100 BPM; the lower, the better. If your heart rate seems high or low, always speak to your doctor. Often, medications, hormone levels, or other health conditions can affect your resting heart rate. Your healthy target zone may not be the average target zone, and that’s okay.
How to Keep Your Heart Rate Healthy
One of the most crucial things you can do to ensure your heart stays healthy is to attend your annual physical and well-woman visits.
Regular monitoring can help your doctor form a baseline that informs the care you need to stay in top shape. Your physician can catch symptoms early and help create a preventative health plan. Likewise, they can refer you to a cardiologist or other professional for targeted care.
Here are a few lifestyle changes you can make to lower your resting heart rate naturally:
- Add more exercise to your day, such as a 30-minute walk.
- Maintain a healthy diet, including lean proteins.
- Talk to your doctor about supplementing your diet with fish oil.
- Practice meditation to reduce stress during the day.
- Consider going screen-free in the evenings to reduce stress.
- Pause each day to try mindful breathing exercises.
- Reduce the use of tobacco products (or aim to quit smoking entirely).
- Reduce or eliminate the consumption of alcohol.
- Prioritize daily hydration.
- Focus on sleep hygiene and aim for 8 hours each night.
- Aim to maintain a healthy weight for your height.
- Seek counseling services to help reduce your mental burden.
Ultimately, a normal heart rate is a sign of overall positive health. The team at VPFW can help you maintain a healthy heart. Schedule your next appointment and ask your physician about what you can do to improve your heart health.
