Resting heart rate (RHR) is a key indicator of cardiovascular health and overall longevity. Research consistently shows that a lower RHR is associated with better heart function and a lower risk of cardiovascular diseases. Regular exercise can reduce RHR by enhancing heart efficiency, allowing the heart to pump more blood with fewer beats. Studies across different populations, including the Paris Prospective Study, Whitehall I study, and the Framingham Heart Study, have found a negative correlation between RHR and lifespan, with higher RHR linked to increased mortality risk. Notably, every 10 BPM increase in RHR over five years can significantly raise the risk of death. These findings highlight the importance of maintaining a healthy RHR through lifestyle interventions like regular physical activity, which can improve heart health and potentially extend life expectancy.
Resting heart rate refers to the number of heartbeats per minute (BPM) when the body is at rest. It serves as an important indicator of heart function, reflecting the performance of the heart and circulatory system. A normal resting heart rate for adults typically falls between 60 and 100 BPM.
Heart rate is more than just a simple number; it directly reflects many aspects of physical health. For instance:
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A lower resting heart rate usually indicates good heart health, with the heart pumping blood more efficiently and requiring fewer beats to meet the body's needs.
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Conversely, a higher resting heart rate may signal that the heart is under additional stress, which could indicate a higher risk of cardiovascular diseases.
When the body begins to exercise, the heart rate increases to meet the increased oxygen demand of the muscles. However, this temporary rise in heart rate during exercise is one of the most effective ways to improve heart function and lower resting heart rate. Regular exercise increases the heart's stroke volume, meaning each beat pumps more blood, allowing the body to function at rest with fewer heartbeats. It is akin to an efficient worker who accomplishes more tasks in less time, with the heart performing the same essential task at a lower rate.
As a result, athletes, due to their superior cardiovascular fitness, tend to have lower resting heart rates than the general population. A study published in JACC: Advances in 2025, titled “Balancing Exercise Benefits Against Heartbeat Consumption in Elite Cyclists,” confirmed this point.
The study monitored 109 athletes and 38 healthy controls with 24-hour dynamic electrocardiogram recordings. It found that athletes had an average heart rate of 68 ± 11 BPM, significantly lower than the 76 ± 8 BPM in the healthy control group. This difference was mainly attributed to the lower resting heart rate in athletes, with their heart rate distribution curve shifted to the left, showing less time spent with a heart rate above 100 BPM.
Figure: (A) Heart rate variability monitored by 24-hour Holter monitoring in athletes (n=109) and healthy controls (n=38), and (B) Comparison of their 24-hour heart rate with participants in the 2023 Tour de France and the Tour de France Women's Cycling Race.
The study concluded that athletes saved about 11,520 heartbeats per day compared to the general population, equivalent to a 10.6% reduction in total heartbeats. This reflects the optimal impact of regular exercise on heart function and energy metabolism. However, the study also noted that extreme endurance events (like the Tour de France) might result in heartbeats during exercise far exceeding the "savings" during resting periods. Nonetheless, moderate exercise leading to a lower resting heart rate remains a key cardiovascular protection mechanism.
Additionally, heart rate is closely linked to emotional and psychological states. For instance, when people feel nervous, anxious, or frightened, their heart rate increases as the body enters a "fight or flight" mode, preparing for potential danger. Therefore, chronic stress can result in a consistently elevated heart rate, which increases the risk of heart disease.
Resting Heart Rate: An Indicator of Aging
In August 2024, a study titled “Association between Change in Heart Rate Over Years and Life Span in the Paris Prospective 1, the Whitehall 1, and Framingham Studies” was published in Scientific Reports. The researchers, exploring the connection between heart rate and aging, found that individuals with a higher heart rate had a significantly higher mortality rate over 30 years of follow-up. The study also showed that an increase in resting heart rate over five years was significantly associated with an increased risk of death.
This study used data from three large population cohorts: the Paris Prospective Study I from France, the Whitehall I study from the UK, and the Framingham Heart Study from the United States. Linear regression and Cox proportional hazard models were applied to analyze the data.
In the French cohort, the study examined 7,976 healthy French men, aged 42 to 53, recruited between 1967 and 1972, with follow-up data collected until December 31, 1993. Of the participants, 2,387 deaths were recorded. The study found that there was an inverse relationship between resting heart rate and longevity: lower heart rates correlated with longer lifespans. Specifically, for every 10 BPM increase in resting heart rate over five years, the risk of death increased by 20% (HR = 1.20, 95% CI: 1.13-1.27).
Figure: Relationship between resting heart rate (study baseline) and lifespan in men in the Paris cohort data, image source: [1]
The UK cohort involved 1,226 healthy British men aged 52 ± 7 years, recruited between 1967 and 1969, with follow-up until 2008. Like the French cohort, this group also exhibited a negative correlation between resting heart rate and lifespan.
Figure: Relationship between resting heart rate (study baseline) and lifespan in men in the UK cohort data, image source: [1]
Similar findings were observed in the American cohort, which included 4,001 women (aged 47 ± 16 years) and 3,299 men (aged 45 ± 15 years), with follow-up data spanning an average of 30 years.
Figure: Relationship between resting heart rate and lifespan in 3299 men (a) and 4001 women (b) in the US study cohort, image source: [1]
The study showed that both men and women exhibited a negative relationship between resting heart rate and longevity. For men, each 10 BPM increase in resting heart rate over 8 years raised the mortality risk by 13% (HR = 1.13, 95% CI: 1.07-1.19), and for women, the risk increased by 9% (HR = 1.09, 95% CI: 1.04-1.15).
Conclusion
These findings from three major international studies highlight the negative correlation between resting heart rate and longevity, emphasizing the significance of resting heart rate as a key indicator for assessing overall health and lifespan. The data provide strong evidence that long-term high resting heart rates are linked to an increased risk of death.
In conclusion, resting heart rate is not only a crucial indicator of heart health but also a vital signal for overall well-being and longevity. Whether through regular exercise, healthy lifestyle choices, or necessary medical interventions, managing and monitoring resting heart rate is a valuable strategy to improve health, delay aging, and reduce mortality risk. For individuals with elevated heart rates, particularly older adults, regular monitoring of heart rate changes and adopting appropriate interventions, such as moderate physical activity and healthy lifestyle practices, are effective ways to enhance longevity and quality of life.
References:
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Van Puyvelde T, Janssens K, Spencer L, D'Ambrosio P, Ray M, Foulkes SJ, Haykowsky MJ, Claessen G, Willems R, La Gerche A. "Balancing Exercise Benefits Against Heartbeat Consumption in Elite Cyclists." JACC Adv. 2025 Oct;4(10 Pt 2):102140. doi: 10.1016/j.jacadv.2025.102140. Epub 2025 Sep 11. PMID: 40939224.
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Gaye, B., Valentin, E., Xanthakis, V., et al. "Association between change in heart rate over years and life span in the Paris Prospective 1, the Whitehall 1, and Framingham studies." Sci Rep 14, 20052 (2024). https://doi.org/10.1038/s41598-024-70806-8
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