Your heart rate, also called your pulse, refers to the number of times your heart beats in one minute. It is a key indicator of your heart health and can vary based on activity level, emotions, and overall fitness.

 

What Is Heart Rate?

Your heart is a muscle responsible for pumping blood throughout the body, delivering oxygen and nutrients to tissues and organs. Each beat is triggered by electrical signals originating in the sinoatrial (SA) node—also known as the heart’s natural pacemaker. These signals, along with hormonal influences, determine your heart rate.

Heart rate is measured in beats per minute (BPM) and reflects how efficiently your heart is functioning. A resting heart rate outside the normal range could signal underlying health conditions or stress on the body.

 

How to Measure Your Heart Rate

You can measure your heart rate manually or with the help of devices. To measure it manually:

  1. Place your index and middle fingers on your wrist (radial artery) or the side of your neck (carotid artery).

  2. Count the beats for 30 seconds using a timer.

  3. Multiply that number by two to calculate your beats per minute.

Alternatively, you can use smartwatches, fitness trackers, or at-home blood pressure monitors. In clinical settings, healthcare providers may use a pulse oximeter, which clips onto your finger and displays your heart rate and oxygen saturation.

 

What Is a Normal Resting Heart Rate?

A normal resting heart rate for adults ranges from 60 to 100 BPM. According to the American Heart Association (AHA), a rate closer to the lower end of this range is ideal, as it often indicates better cardiovascular fitness.

Several factors can influence resting heart rate, including:

  • Physical activity

  • Stress and anxiety

  • Medications

  • Hormonal changes

  • Overall health

Women may have slightly higher resting heart rates than men. Research shows that the average resting rate is about 70–72 BPM for men and 78–82 BPM for women. Highly trained athletes may have resting heart rates as low as 40–60 BPM.

Children’s Normal Resting Heart Rates

Age Range

    Beats Per Minute  

Newborn

    70–190

1–11 months

    80–160

1–2 years

    80–130

3–4 years

    80–120

5–6 years

    75–115

7–9 years

    70–110

10+ years

    60–100
 

 

Target Heart Rate During Exercise

During exercise, your heart rate increases to meet your muscles' higher demand for oxygen. Knowing your target heart rate zone helps you exercise safely and effectively.

To estimate your maximum heart rate, subtract your age from 220. Then calculate:

  • 50–70% of maximum heart rate for moderate-intensity activity

  • 70–85% of maximum heart rate for vigorous activity

Target Heart Rate Zones by Age

Age

Target Zone (50–85%)

Max Heart Rate (100%)

20

100–170 BPM

200 BPM

30

95–162 BPM

190 BPM

35

93–157 BPM

185 BPM

40

90–153 BPM

180 BPM

45

88–149 BPM

175 BPM

50

85–145 BPM

170 BPM

55

83–140 BPM

165 BPM

60

80–136 BPM

160 BPM

65

78–132 BPM

155 BPM

70

75–128 BPM

150 BPM
 

 

Causes of Abnormal Heart Rate

Heart rate can become too high or too low due to various conditions or triggers.

Tachycardia (High Heart Rate)

Tachycardia refers to a heart rate exceeding 100 BPM at rest. Causes may include:

  • Arrhythmias (e.g., atrial fibrillation)

  • Coronary artery disease or myocarditis

  • Hyperthyroidism or anemia

  • Certain medications (e.g., asthma inhalers, antidepressants)

  • Alcohol or drug withdrawal

  • Dehydration or excessive caffeine intake

  • Sepsis or shock

Bradycardia (Low Heart Rate)

Bradycardia refers to a heart rate below 60 BPM. Causes may include:

  • Heart disease or trauma

  • Hypothyroidism or anorexia

  • Medications like beta-blockers or digoxin

  • Certain drugs (e.g., narcotics or cannabis)

  • Infections such as Lyme disease

 

 

Is an Abnormal Heart Rate Dangerous?

Not all abnormal heart rates are harmful, but persistent changes may signal an underlying issue. If your heart rate is consistently too high or low, or if you experience symptoms like dizziness or shortness of breath, consult a healthcare provider.

Severe abnormalities may require evaluation by a cardiologist and further testing to assess for conditions like arrhythmias or heart disease.

 

When To See a Healthcare Provider

You should seek medical attention if you notice:

  • Resting heart rate consistently above 100 or below 60 BPM (without being an athlete)

  • Chest discomfort or pressure

  • Pounding or irregular heartbeat

  • Shortness of breath

  • Fainting or dizziness

  • A sudden change in heart rate pattern

These could indicate a serious cardiac event or condition that requires immediate attention.

 

How To Maintain a Healthy Heart Rate

Several lifestyle habits can help keep your heart rate within a healthy range:

  • Eat a heart-healthy diet rich in vegetables, fruits, and whole grains

  • Exercise regularly and maintain a healthy weight

  • Avoid smoking and limit alcohol consumption

  • Reduce stress through relaxation techniques or hobbies

  • Monitor your heart rate and blood pressure periodically

 

A Quick Review

The average resting heart rate for adults is between 60 and 100 BPM. Regular physical activity, good nutrition, quality sleep, and avoiding tobacco and excessive caffeine or alcohol can all contribute to a healthier heart rate.

While fluctuations in heart rate are normal, consistent patterns outside of the typical range could indicate an issue. If you're concerned about your heart rate, consult your healthcare provider to evaluate the cause and ensure your heart is functioning properly.