What Is a Normal Walking Heart Rate?
Your heart rate, also known as your pulse, is a standard measurement of how many times your heart beats per minute. It increases or decreases depending on how hard you’re exerting yourself.
As such, keeping tabs on your walking heart rate — manually or with a heart rate monitor — is a great way to gauge your intensity during exercise.
Knowing more about your normal heart rate and target heart rate zones allows you to recognize when you need to increase your walking intensity and when to back off.
To get a clear picture of what your heart rate should be when you’re brisk walking, it helps to first know your resting heart rate (RHR).
RHR is an estimate of how many times your heart beats per minute while you’re at rest (think: sitting on the couch). Your RHR is different from your sleeping heart rate, which is typically lower.
To find your RHR, press the tips of your first two fingers (not your thumb) lightly over the artery on the inside of your wrist, on the side of your thumb.
Count the beats of your pulse for 30 seconds. Then, multiply that number by two to get your total beats per minute.
You can expect your heart rate to increase a bit as you start moving around.
Your walking heart rate goes up or down depending on how quickly you’re moving. In general, however, walking is a low to moderate intensity activity.
You can gauge your intensity during any activity, including walking, according to target heart rate (THR) zones for moderate and high intensity exercise.
To find the lower end of your THR: Subtract your age from 220, and then multiply that number by 0.50. For example, a 50-year-old person’s THR would be 220 – 50 = 170 bpm x 0.50 = 85 bpm.
To find the higher end of your THR: Subtract your age from 220, and then multiply that number by 0.85. For example, a 50-year-old person’s THR would be 220 – 50 = 170 bpm x 0.70 = 119 bpm.
This person’s THR range while walking is 85 to 119 bpm. For others, it could be normal to have a heart rate of 130 or even higher when walking, depending on their age and how much they’re exerting themselves.
Wearable technology, such as heart rate monitors and fitness trackers, offer an easy way to track your heart rate during exercise. Otherwise, you have to check your pulse manually while walking, which can be tricky.
Going near — or higher than — your MHR for prolonged periods of time can be dangerous. It may cause you to feel dizzy, short of breath, and even ill.
Any heart rate at or above 200 bpm while exercising is considered dangerous for most adults. This is difficult to do with walking, because it’s generally a lower intensity workout.
Knowing your MHR and THR zones can help you recognize when your heart rate is getting too high during exercise and it’s time to take a breather.
Ultimately, you’ll know when you’re nearing your MHR; you’ll get tired quickly and slow down on your own. If you find you keep creeping close to or past your MHR during exercise, ease off a bit, especially if you’re newer to exercise.
Slowed heart rate, also known as bradycardia, is when your heart beats slower than 60 bpm.
Bradycardia can be a serious problem if your heart rate is too low and is accompanied by dizziness, shortness or breath, or weakness.
If you are experiencing too high (tachycardia) or too low (bradycardia) of a resting heart rate, visit your doctor for a diagnosis. They can help you navigate appropriate treatment options, which may include taking medications, such as beta-blockers, calcium channel blockers, or blood thinners, depending on your condition.
Also see your doctor if your elevated or low heart rate during walking (or otherwise) is accompanied by symptoms like dizziness, shortness of breath, fainting, or chest pain.
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