From the Guidelines
A resting heart rate of 96 beats per minute for a 36-year-old is slightly elevated and may indicate a need for lifestyle modifications to improve cardiovascular health. The normal resting heart rate for adults typically ranges from 60 to 100 beats per minute, so while your rate falls within the upper end of this range, it would be beneficial to work toward lowering it. Several factors can cause an elevated heart rate, including stress, caffeine consumption, dehydration, lack of sleep, or being out of shape. According to the 2015 ACC/AHA/HRS guideline for the management of adult patients with supraventricular tachycardia 1, a 12-lead ECG obtained during tachycardia and during sinus rhythm may reveal the etiology of tachycardia, but in this case, it's more about the resting heart rate.
To improve your heart rate, consider the following:
- Regular aerobic exercise (aim for at least 150 minutes per week)
- Reducing caffeine and alcohol intake
- Staying well-hydrated
- Practicing stress-reduction techniques like meditation
- Ensuring adequate sleep If your heart rate consistently remains elevated, especially if accompanied by other symptoms like dizziness, shortness of breath, or chest pain, you should consult with a healthcare provider. A lower resting heart rate generally indicates better cardiovascular fitness and more efficient heart function, which is associated with lower risk of heart disease and longer lifespan. It's essential to note that the guideline 1 focuses on supraventricular tachycardia, but the general principle of maintaining a healthy heart rate applies to all adults.
From the Research
Resting Heart Rate
- A resting heart rate of 96 beats per minute (bpm) for a 36-year-old individual is higher than the average resting heart rate for adults, which typically ranges from 60 to 100 bpm 2.
- Studies have shown that a higher resting heart rate is associated with an increased risk of cardiovascular events and mortality 3, 2.
Factors Influencing Resting Heart Rate
- Age is a factor that influences resting heart rate, with younger individuals tend to have lower resting heart rates than older individuals 2.
- Regular exercise, particularly endurance training and yoga, has been shown to decrease resting heart rate in healthy subjects 2.
- Breathing exercises, such as slow breathing, can also reduce resting heart rate in patients with cardiovascular diseases 3.
Comparison to Study Findings
- A study on the effects of voluntary slow breathing exercises on heart rate and blood pressure found that practice of the breathing exercises resulted in a statistically significant reduction in resting heart rate (mean difference: -1.72 beats/min) 3.
- Another study on the effects of exercise on resting heart rate found that endurance training and yoga significantly decreased resting heart rate in both sexes, with the exercise-induced decreases in resting heart rate being positively related to the pre-interventional resting heart rate and negatively related to the average age of the participants 2.