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.

Understanding Resting Heart Rate

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.

What Should Your Heart Rate Be When Walking?

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.

• 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.

How to Determine Your Target Heart Rate (THR) for Moderate Intensity Walking

‌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.

What Is a Dangerously High Heart Rate While Walking?

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.

When to Worry About Low Heart Rate

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.

When to See a Doctor

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.

• Staying hydrated
• Limiting caffeine and avoiding nicotine
• Managing stress through activities like yoga and meditation
• Getting light exercise, such as walking, cycling, or Pilates

The Takeaway

• Your heart rate is a measurement of how many times your heart beats per minute. It increases or decreases depending on how hard you’re exerting yourself.
• Knowing more about your maximum heart rate (MHR), which depends on your age, can help you gauge how intensely you’re exercising. Your heart rate during moderate intensity walking should be between 50 to 70 percent of your MHR.
• Wearing a heart rate monitor while you walk lets you track your heart rate, helping you decide whether to increase your effort or ease off.
• If you’re concerned that your heart rate is too fast or too slow, check in with your doctor.