Understanding the importance of one’s heart rate is a key component of maintaining good heart health.
In general terms, a heart rate is as its name indicates: the rate at which your heart beats. A normal resting heart rate falls in the 60-to-100 beats per minute (bpm), and will increase while exercising or otherwise engaged in a significant physical activity.
Following are the recommended average heart rates by age, as provided by the American Heart Association. These figures are only to be used as a general guide, as they do not take into account pre-existing health issues and other factors, as explained below. Note that the chart includes a “target heart rate zone” which, during moderate-intensity activities, is about 50-70% of maximum heart rate, while during vigorous physical activity, it’s about 70-85% of the maximum.
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Target Heart Rates Chart |
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Age |
Target HR Zone 50-85% |
Age-predicted Maximum Heart Rate |
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20 years |
100-170 beats per minute (bpm) |
200 bpm |
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30 years |
95-162 bpm |
190 bpm |
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40 years |
90-153 bpm |
180 bpm |
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50 years |
85-145 bpm |
170 bpm |
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60 years |
80-136 bpm |
160 bpm |
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70 years |
75-128 bpm |
150 bpm |
Determining one’s heart rate can be done at a doctor’s office, or through a wide variety of heart-tracking devices, including some home equipment like treadmills and many smart watches. Be mindful, though, that such wearable devices, while generally accurate, are not as accurate as specific medical devices. An inaccurate device can definitely increase your heart rate!
It is also possible to check your heart rate by yourself, without a doctor or device, though this can be a little tricky. You can do this by placing two fingers between the bone and the tendon over your radial artery, located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your bpm. Again, this may not be the most precise way to measure your heart rate, but it should give you a pretty good idea.
When exercising, it is recommended to warm up first; this slowly increases your heart rate, thereby not putting sudden stress on your heart, acclimating your body to increased activity levels, and generally lessening your chances of injury. Properly cooling down after exercise gradually reduces stress and helps your body transition more smoothly to its resting state.
Keeping current with your heart rate is a very good way to stay in touch with how well your heart is operating. I recommend that everyone check their resting heart rate at least once a week, or more often for those over the age of 60. You can even try to do so at the same time each day, which should eliminate at least some variables. When engaged in physical activity, I advise my patients to check their heart rate during that activity to make sure it’s on track with similar exercise they’ve done previously.
Having a heart rate that is consistently too high (100 bpm at rest) or too low (under 60) can result heart failure, stroke, or even sudden cardiac death; consult your physician if such an event occurs.
As always, a physical exam with your doctor should take place at least once a year, and certainly more often if you are experiencing any of the aforementioned symptoms; indeed, if those symptoms persist, you should go to your hospital’s emergency department or at least an urgent care facility.
Maintaining healthy habits – including remaining aware of your heart rate – is of great significance as you go through life. If you haven’t already done so, have a discussion with your regular doctor about the best path forward for you.
Dr. Gary Gabelman is a cardiologist at White Plains Hospital. He sees patients at our White Plains office. To make an appointment, call 914-849-4800.