The respiratory and heart rates are critical physiological parameters, and conventional contact-based monitoring techniques may cause discomfort and epidermal damage, being therefore inadequate for long-term monitoring. Despite recent advances, accurate contactless vital sign monitoring is still challenging in practical scenarios, especially in relation to heart rate estimation. In this work, we propose a comprehensive framework for vital sign processing in frequency-modulated continuouswave radar systems and evaluate its performance with real data imitating common working conditions in an office environment. First, to improve the signal-to-noise ratio before estimation, we propose a novel slow-time phase correlation processing, which allows early integration of the vital sign energy at nearby range bins. Subsequently, we present an adaptive nonlinear least squares framework that explores the harmonic structure existing in the recovered displacement signal. An additional Kalman filter stage is designed to select among multiple estimates from different search regions, thus conferring adaptivity and robustness against harmonic interference and noise. This approach largely provides estimates within the predefined error intervals, being capable of tracking the true breathing and heart rate values even during continuous small body movements. The final accuracy and root mean square error values have shown enhanced estimation, outperforming conventional spectral estimation and other recently proposed methods in almost all scenarios.