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, and 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.

When you learn more about a normal heart rate and your target heart rate zones, you'll be able 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).

That's an estimate of how many times your heart beats per minute while you're at rest (think: sitting on the couch). Your resting heart rate is different from your sleeping heart rate, which is typically lower (but can vary based on your sleeping habits).

RHR varies with age, stress and anxiety levels, hormonal fluctuations, how physically active you are and even the medications you might be taking. But for most people, 60 to 100 beats per minute (bpm) is normal, according to the American Heart Association (AHA).

In general, having a lower resting heart rate is typically healthier. Higher resting heart rates (greater than 90 bpm) have been linked to poorer physical fitness, higher blood pressure and higher body weight, according to a long-term June 2013 study in ‌Heart‌.

To find your resting heart rate, 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.

Your walking heart rate will go 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 zones for moderate-intensity and high-intensity exercise.

To do that, you'll first need to determine your maximum heart rate (MHR), or the maximum number of times your heart beats per minute. There are a number of different ways to calculate this benchmark, but the simplest formula is to subtract your age from 220.

For example, a 50-year-old's maximum heart rate would be 220 - 50 = 170 beats per minute (bpm). Then, you can use your MHR to figure out your target walking or even running heart rate zone:

• If you're exercising at a moderate intensity (i.e. walking or jogging), your heart rate should fall somewhere between 50 and 70 percent of your MHR.
• If you're exercising at a vigorous intensity, your heart rate will fall somewhere between 70 and 85 percent of your MHR.

‌To find the lower end of your target heart rate:‌ Subtract your age from 220, and then multiply that number by 0.50. For example, a 50-year-old person's would be 220 - 50 = 170 bpm x 0.50 = 85 bpm.

‌To find the higher end of your target heart rate:‌ Subtract your age from 220, and then multiply that number by 0.85. For example, a 50-year-old person's would be 220 - 50 = 170 bpm x 0.70 = 119 bpm.

This person's target heart rate 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.

You can do the math above yourself, or you can check the heart rate chart below from the AHA, which also offers target heart rate zones. (Note: These numbers are by no means definitive, so use them as a general guide.)

Wearable technology — such as heart rate monitors and fitness trackers — offer an easy way to track your heart rate during exercise. Otherwise, you'll have to check your pulse manually while walking, which can be tricky.

Going near — or higher — than your maximum heart rate for prolonged periods of time can be dangerous, and 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 maximum heart rate and target heart rate zones can help you recognize when your heart rate is getting too high during exercise and it's time to take a breather.

While some studies suggest going higher than your MHR could increase your risk for heart problems, an August 2018 study in ‌Current Treatment Options in Cardiovascular Medicine‌ found this is more likely to occur in people who already have underlying cardiovascular issues.

Ultimately, you'll know when you're nearing your maximum heart rate — you'll get tired quickly and slow down on your own. If you find you keep creeping close to or past your maximum heart rate during exercise, ease off a bit — especially if you're newer to exercise.

If you are experiencing too high (tachycardia) or too low (bradycardia) of a resting heart rate, visit your doctor for a diagnosis. They'll help you navigate approopriate treatment options, which may include beta blockers, calcium channel blockers or anti-coagulants ("blood thinners"), depending on your condition.

You should 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.

If your resting heart rate is too high, your doctor may suggest other lifestyle changes to lower your heart rate, per the Cleveland Clinic, such as:

• Staying hydrated: Aim for 11.5 to 15.5 cups of water per day, through drinking fluids or eating water-rich foods.
• Limiting caffeine and avoiding nicotine.
• Managing stress through activities like yoga and meditation.
• Getting light exercise such as walking, cycling or Pilates.