By Maureen Farrar
You probably don’t think about your heart rate much, unless you’re working out or maybe had a health scare recently. But did you know that your heart rate can actually tell you a lot about your overall health?
Before you start searching for that “magic number,” it’s important to understand that there isn’t one perfect heart rate for everyone. It even varies within your own body, depending on what you’re doing. For example, your resting heart rate (when you’re just chilling) will be much lower than your target heart rate during exercise.
Things like your age and genetics can also influence your heart rate. Let’s explore what’s considered a healthy heart rate and how to determine if yours falls within the normal range.
What Is a Healthy Resting Heart Rate?
Generally, a normal resting heart rate falls between 60 and 100 beats per minute. A lower resting heart rate usually means your heart is working efficiently and you’re in good cardiovascular shape. For example, a well-trained athlete might have a resting heart rate of around 40 beats per minute.
However, many factors can influence your heart rate, including your genetics, activity level, stress levels, and even the temperature outside. Certain medications can also affect your heart rate, as can your age.
What Is a Healthy Heart Rate While Exercising?
It’s normal for your heart rate to increase during exercise. To understand a healthy range for your heart rate during physical activity, it’s helpful to know two key terms: maximum heart rate and target heart rate.
Your maximum heart rate is the highest number of beats per minute your heart can safely reach. You can estimate your maximum heart rate by subtracting your age from 220. However, you shouldn’t aim to reach your maximum heart rate during exercise.
Instead, focus on your target heart rate, which is a safer percentage of your maximum heart rate. For moderate-intensity activities, your target heart rate should be 50–70% of your maximum, according to the American Heart Association. During vigorous exercise, aim for 70-85% of your maximum.
Remember that your regular activity level influences your heart rate during exercise. As you become more physically fit, you might need to work harder to reach your target heart rate.
Find Your Heart Rate
Want to check your heart rate? It’s as simple as finding your pulse. You can feel it on your neck, just to the side of your windpipe, or on your wrist, below the base of your thumb. Once you’ve found your pulse, count the beats you feel in 15 seconds. Multiply that number by four to get your heart rate in beats per minute.
While smartwatches and other devices can be helpful for tracking your heart rate, it’s important not to rely on them entirely, especially during exercise. The accuracy of these devices can vary, and focusing too much on the numbers might distract you from listening to your body’s signals.
If you ever feel like your heart is beating too fast, whether during exercise or at rest, it’s important to pay attention. Many people can sense when their heart rate is abnormal. If this happens, check for other symptoms, such as dizziness or chest pain. Seek medical attention if you experience any red flags, such as shortness of breath or a heart rate that doesn’t return to normal within a few minutes.
However, some people might not be aware of changes in their heart rate. While some are very sensitive to their heart’s rhythm, others might not notice any irregularities.
Aside from a rapid heartbeat, other heart rhythm abnormalities can include a slow heartbeat, an irregular heartbeat, or even pauses in the heartbeat. These irregularities, known as arrhythmias, can sometimes cause symptoms like anxiety, fatigue, fainting, or sweating.
Overall, it’s a good idea to get familiar with your heart rate, both at rest and during exercise. This can help you establish a baseline and recognize any significant changes. As always, don’t hesitate to consult with your doctor if you have any concerns about your heart health.
Related: Why You Need to Do Cardio
