Your walking heart rate should generally fall within a target zone that is about 50% to 85% of your maximum heart rate, depending on the intensity of your walk.
How to calculate your target walking heart rate:
- First, calculate your maximum heart rate by subtracting your age from 220.
- Then, multiply your maximum heart rate by 0.50 (50%) for the low end and by 0.85 (85%) for the high end of your target heart rate zone.
For example, a 40-year-old would have:
- Max heart rate = 220 - 40 = 180 bpm
- Target walking heart rate range = 90 to 153 bpm (50% to 85% of max)
Typical ranges and considerations:
- For moderate-intensity walking (like brisk walking), aim for 50% to 70% of your max heart rate.
- For more vigorous walking, heart rate can be closer to 70% to 85% of max.
- Average walking heart rates for healthy adults often range from about 100 to 120 bpm, with brisk walking raising it to 120-140 bpm, and walking uphill potentially increasing it further to 150-170 bpm
- Individual factors such as age, fitness level, and walking intensity affect your walking heart rate.
- As fitness improves, your heart rate during the same walking intensity may decrease, meaning you might need to walk faster or more intensely to stay in your target zone
Summary:
- Calculate your max heart rate: 220 - your age.
- Target walking heart rate: 50% to 85% of max heart rate.
- For moderate walking, aim for about 50%-70% of max heart rate.
- Typical walking heart rate for healthy adults is roughly 90-140 bpm depending on intensity and age.
Monitoring your heart rate while walking helps ensure you exercise at a level that maximizes cardiovascular benefits safely and effectively
