A resting heart rate of 87 beats per minute is normal. The standard healthy range for adults is 60 to 100 bpm, and 87 falls comfortably within it. That said, “normal” and “optimal” aren’t the same thing, and there’s good reason to understand where 87 sits on the spectrum and what you can do about it.
Normal but Not Ideal
Every major medical authority, including the American Heart Association, Mayo Clinic, and Cleveland Clinic, defines a normal resting heart rate as 60 to 100 bpm. Anything above 100 bpm at rest is classified as tachycardia, a clinical term for an abnormally fast heart rate. At 87, you’re 13 beats below that threshold.
However, the American Heart Association also notes that when it comes to resting heart rate, lower is generally better. A lower rate usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain steady circulation. Athletes and highly active people often have resting heart rates in the 40 to 60 bpm range because their hearts pump more blood per beat.
A large meta-analysis covering nearly 13,000 people found that the average baseline resting heart rate across study participants was about 72 bpm. So while 87 is within the normal range, it’s above average, and that distinction matters for long-term health.
What the Research Says About Heart Rates Above 80
A growing body of evidence suggests that resting heart rates in the upper portion of the “normal” range carry more cardiovascular risk than rates in the lower portion. One review published in the American Journal of Cardiovascular Disease found that a resting heart rate above 80 bpm significantly increases the risk of cardiovascular complications, and some researchers consider 80 to 85 bpm a more meaningful threshold for concern than the traditional 100 bpm cutoff.
The specific findings are worth knowing. Men with a resting heart rate above 84 bpm had a significantly higher risk of coronary heart disease compared to men below 74 bpm, even after adjusting for other risk factors like blood pressure and cholesterol. People with existing heart disease who had a resting rate above 80 bpm showed signs of reduced blood flow to the heart nearly twice as often as those below 70 bpm. And the risk of cardiovascular death more than doubled for patients with a heart rate above 90 bpm compared to those below 90.
This doesn’t mean 87 bpm is dangerous. It means that a resting heart rate in the low 80s or high 70s would be a healthier target, and that bringing your rate down through lifestyle changes is worth the effort.
What Raises Your Resting Heart Rate
Several everyday factors can push your resting heart rate into the upper 80s temporarily. Caffeine, stress, poor sleep, dehydration, fever, and alcohol all raise your heart rate. If you checked your pulse after coffee, during a stressful moment, or while dehydrated, 87 bpm may not reflect your true resting rate.
Certain medications also affect heart rate. Decongestants, some asthma inhalers, and thyroid medications can all bump it up. If you’re on any of these, that could explain the number you’re seeing.
Longer-term factors matter too. Being sedentary is one of the most common reasons for a higher resting heart rate. When you don’t exercise regularly, your heart pumps less blood per beat and has to beat more often to keep up with your body’s needs.
How to Measure Your Heart Rate Accurately
Your resting heart rate is only meaningful if you measure it correctly. Research published in PLOS Digital Health found that you need at least four minutes of complete inactivity before your heart rate settles to a reliable resting value. Checking your pulse right after walking across the room or climbing stairs will give you an inflated number.
The best time to check is first thing in the morning, before you get out of bed. The study found that the truest resting heart rate in a 24-hour cycle occurs between 3:00 and 7:00 AM. If you’re using a smartwatch or fitness tracker, look at its overnight heart rate data rather than spot-checking during the day. To measure manually, place two fingers on the inside of your wrist just below the thumb, count the beats for 30 seconds, and multiply by two.
Try measuring on several different mornings. A single reading can be skewed by how well you slept, what you ate the night before, or whether you’re fighting off a cold. A pattern across multiple days gives you a much more reliable picture.
How Exercise Lowers Your Heart Rate
Regular physical activity is the most effective way to bring your resting heart rate down. A meta-analysis of 191 studies found that exercise interventions consistently reduced resting heart rate, and the effect was strongest in people who started with higher rates. If your resting heart rate is 87, you stand to benefit more from exercise than someone starting at 65.
Endurance exercise, like brisk walking, jogging, cycling, or swimming, has the most evidence behind it. But strength training, yoga, and tai chi all showed reductions in resting heart rate as well. The key is consistency over weeks and months. Your heart is a muscle, and like any muscle, it gets stronger and more efficient with regular training. A stronger heart moves more blood per beat, so it doesn’t need to beat as often at rest.
Beyond exercise, reducing caffeine intake, managing stress, staying well hydrated, and getting enough sleep can all nudge your resting heart rate lower. Even small changes, like cutting back from three cups of coffee to one, or adding a 20-minute walk to your daily routine, can make a measurable difference over time.
Signs That Warrant Attention
A resting heart rate of 87 bpm on its own is not a reason for concern. But if it’s accompanied by other symptoms, the combination matters more than the number alone. Dizziness, chest pain, shortness of breath at rest, fainting, or a sensation that your heart is racing, fluttering, or pounding are all worth getting checked out regardless of what your heart rate reads.
If your resting heart rate has jumped noticeably in a short period, say from the low 70s to the upper 80s over a few weeks without an obvious explanation like increased stress or a new medication, that’s also worth mentioning to your doctor. A sudden, unexplained change can sometimes point to thyroid issues, anemia, or other treatable conditions that affect heart rate.