When walking, a healthy adult's heart rate generally ranges between 90 to 120 beats per minute (bpm). This can vary depending on factors like age, fitness level, and walking intensity. For example, leisurely walking might keep the heart rate at the lower end near 90 bpm, while brisk walking could raise it to about 120 bpm or slightly higher. The target heart rate during walking is often recommended to be about 50% to 70% of your maximum heart rate. The maximum heart rate can be roughly estimated by subtracting your age from 220. For instance, a 40-year-old would have a target walking heart rate zone between approximately 90 and 150 bpm, which optimizes health benefits. Walking uphill or at more intense speeds can raise the heart rate to higher ranges, such as 150 to 170 bpm, but consistently reaching such a high rate should prompt medical advice. To summarize:
- Normal walking heart rate: 90–120 bpm
- Brisk walking: 120–140 bpm
- Walking uphill or very brisk: 150–170 bpm (needs caution)
- Target walking heart rate: 50% to 70% of max heart rate (max = 220 minus age)
This range helps improve cardiovascular health while preventing overexertion.
