What Is an Average Heart Rate?
Your heart rate, also known as your pulse, represents the number of times your heart beats per minute. This number varies based on activity level, age, and overall health. For most adults, a resting heart rate typically falls between 60 and 100 beats per minute.
What Is Heart Rate?
Your heart works tirelessly to pump blood throughout your body, delivering oxygen and nutrients to your tissues while removing waste. The rate at which your heart beats depends on signals from its electrical system and hormones in your body.
The electrical impulse that regulates your heart rate originates in the sinoatrial (SA) node, the heart’s natural pacemaker. A healthy heart rate indicates your cardiovascular fitness and overall health.
Monitoring your heart rate during exercise or rest can provide insight into your health and help optimize physical activity.
How to Measure Your Heart Rate
Measuring your heart rate at home is simple. You can use your fingers to feel your pulse at spots where an artery runs close to the skin, such as:
- Wrist
- Neck
- Inside of the elbow
- Top of the foot
How to Measure Manually:
- Place your index and middle finger over your pulse point (e.g., your wrist below your thumb).
- Count the number of beats for 30 seconds and multiply by two.
Alternatively, wearable devices like smartwatches or fitness trackers can monitor your heart rate continuously. Many at-home blood pressure monitors also track heart rate.
Normal Resting Heart Rate
A resting heart rate is measured when you are calm and inactive, typically after sitting or lying down for 10 minutes. For most adults, a normal range is between 60 and 100 beats per minute. Lower resting heart rates generally indicate better cardiovascular fitness.
Factors like stress, medication, and activity levels can influence your resting heart rate.
- Men: 70–72 beats per minute on average.
- Women: 78–82 beats per minute on average.
Athletes or individuals in excellent physical shape may have a resting heart rate as low as 40–60 beats per minute.
Target Heart Rate During Exercise
Your heart beats faster during physical activity to deliver oxygen to your muscles. A target heart rate zone ensures you exercise safely and effectively. This zone is typically 50–85% of your maximum heart rate, calculated as:
220 – (your age)
| Age | Target Heart Rate Zone (50–85%) | Maximum Heart Rate (100%) |
|---|---|---|
| 20 | 100–170 bpm | 200 bpm |
| 40 | 90–153 bpm | 180 bpm |
| 60 | 80–136 bpm | 160 bpm |
Causes of Abnormal Heart Rate
A heart rate outside the normal range could indicate a medical condition or lifestyle factor.
Tachycardia (Fast Heart Rate)
Possible causes:
- Arrhythmias
- Hyperthyroidism
- Stress or caffeine
- Medications (e.g., asthma inhalers)
Bradycardia (Slow Heart Rate)
Possible causes:
- Heart disease
- Certain medications
- Hypothyroidism
If your heart rate consistently falls outside the normal range, consult a healthcare provider.
When to See a Healthcare Provider
Seek medical attention if you notice:
- Persistent heart rate irregularities
- Chest pain
- Dizziness or fainting
- Shortness of breath
These symptoms may indicate an underlying issue, such as an arrhythmia or heart disease.
Tips for a Healthy Heart Rate
- Stay active with regular exercise.
- Follow a heart-healthy diet rich in fruits, vegetables, and whole grains.
- Avoid smoking and excessive alcohol consumption.
- Manage stress through relaxation techniques.
A Quick Recap
A healthy heart rate is essential for overall well-being. Knowing your resting and target heart rates can help you monitor your health and achieve fitness goals. If you have heart rate concerns, the Woodridge Clinic team is here to help. Schedule a visit to ensure your heart is healthy and strong.