Your ideal walking heart rate depends primarily on your age, fitness level, and walking intensity. Generally, your walking heart rate should be within 50% to 85% of your maximum heart rate, which is estimated as 220 minus your age.
How to Calculate Your Target Walking Heart Rate
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Calculate your maximum heart rate (MHR):
MHR=220−your age\text{MHR}=220-\text{your age}MHR=220−your age -
Determine your target walking heart rate range:
- Lower end (50% of MHR): MHR×0.50\text{MHR}\times 0.50MHR×0.50
- Upper end (85% of MHR): MHR×0.85\text{MHR}\times 0.85MHR×0.85
For example, if you are 40 years old:
- MHR = 220 - 40 = 180 bpm
- Target walking heart rate = 90 to 153 bpm
This range represents moderate to vigorous walking intensity and helps maximize health benefits
Typical Heart Rate Ranges During Walking
- Average healthy adult walking heart rate: 100 to 120 bpm
- Brisk walking heart rate: about 110 to 120 bpm (can go higher with intensity)
- Walking uphill or very brisk pace: 150 to 170 bpm (consult a doctor if consistently this high)
Additional Notes
- As your fitness improves, your heart rate at the same walking intensity may decrease because your heart becomes more efficient. You might need to walk faster or increase intensity to maintain your target heart rate
- Counting steps (aiming for at least 100 steps per minute) can also help gauge a brisk walking pace
- Always consider personal health conditions when determining your ideal heart rate zone.
In summary, to know what your walking heart rate should be, calculate your maximum heart rate based on your age and aim to keep your walking heart rate between 50% and 85% of that number, typically falling between about 90 and 150 bpm for middle-aged adults. For most people, a walking heart rate around 100-120 bpm is common during moderate exercise
